Abs exercise · barbell
Barbell Sitted Alternate Leg Raise (Female)
The barbell sitted alternate leg raise (female) is a barbell exercise that targets the abs, with the hip flexors and quadriceps assisting.
How to do the barbell sitted alternate leg raise (female)
- Sit on a bench with your back straight and hold a barbell across your thighs.
- Place your hands on the sides of the bench for support.
- Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground.
- Lower the leg back down and repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the abs. The hip flexors and quadriceps work as secondary muscles. See all ab exercises or every barbell exercise.
