Barbell Sitted Alternate Leg Raise
Chasing bracing strength that carries over? Barbell Sitted Alternate Leg Raise uses heavy bilateral barbell loading to get there.
How to do Barbell Sitted Alternate Leg Raise
- Sit on a bench with your back straight and hold a barbell across your thighs.
- Keeping your legs straight, lift one leg up as high as possible while keeping the other leg on the ground.
- Lower the raised leg back down and repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Barbell Sitted Alternate Leg Raise Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Sitted Alternate Leg Raise Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Barbell Sitted Alternate Leg Raise
Swap Barbell Sitted Alternate Leg Raise For
Barbell Sitted Alternate Leg Raise — Frequently Asked Questions
How do you do the Barbell Sitted Alternate Leg Raise?
Sit on a bench with your back straight and hold a barbell across your thighs. Keeping your legs straight, lift one leg up as high as possible while keeping the other leg on the ground. Lower the raised leg back down and repeat with the other leg. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Sitted Alternate Leg Raise work?
The Barbell Sitted Alternate Leg Raise primarily targets the abs. It is classified as a core exercise and is performed with a barbell.
How many sets and reps of the Barbell Sitted Alternate Leg Raise should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Sitted Alternate Leg Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Sitted Alternate Leg Raise?
Try the Tuck Crunch, Kettlebell Double Windmill or the Cable Twist (up-down). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
