How to do the Barbell Sitted Alternate Leg Raise (female)
Barbell Sitted Alternate Leg Raise (female) is an intermediate single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Quadriceps.
Barbell Sitted Alternate Leg Raise (female) demonstration · © GymiaFit
Barbell Sitted Alternate Leg Raise (female) at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Quadriceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Barbell Sitted Alternate Leg Raise (female) step by step
- 1Sit on a bench with your back straight and hold a barbell across your thighs.
- 2Place your hands on the sides of the bench for support.
- 3Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground.
- 4Lower the leg back down and repeat with the other leg.
- 5Continue alternating legs for the desired number of repetitions.
Barbell Sitted Alternate Leg Raise (female) — questions
What muscles does the Barbell Sitted Alternate Leg Raise (female) work?
The Barbell Sitted Alternate Leg Raise (female) primarily targets the Abs. It also recruits the Hip Flexors, Quadriceps as secondary movers.
What equipment do I need for the Barbell Sitted Alternate Leg Raise (female)?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Sitted Alternate Leg Raise (female) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Sitted Alternate Leg Raise (female)?
Barbell Rollerout, Barbell Rollerout From Bench, Barbell Seated Twist train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Sitted Alternate Leg Raise (female) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.