Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
AdvancedIsolationBarbell
Barbell Sitted Alternate Leg Raise (Female)
Abs · Core
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Sit on a bench with your back straight and hold a barbell across your thighs.
- 2
Place your hands on the sides of the bench for support.
- 3
Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground.
- 4
Lower the leg back down and repeat with the other leg.
- 5
Continue alternating legs for the desired number of repetitions.
Muscles worked
Primary
Abs
hip flexors
Secondary
hip flexorsquadriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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