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Barbell Seated Alternating Leg Raise

Long-seated alternating straight-leg raise performed while stabilizing a light barbell overhead with locked elbows.

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Barbell Seated Alternating Leg Raise demonstration

Exercise overview

Training details

AbsHip FlexorsShouldersCore

Equipment

Barbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with both legs extended and hold a light barbell overhead with locked elbows and a grip slightly wider than shoulder width.
  2. 02Lean back slightly from the hips, brace the abdomen, and keep the ribs down so the bar remains stacked over the shoulders.
  3. 03Lift one mostly straight leg under control while the other stays long and close to the floor.
  4. 04Lower that leg smoothly as the opposite leg rises, keeping the pelvis quiet and the torso from rocking.
  5. 05Finish both sides, lower the legs, and bring the bar down safely before relaxing the brace.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSeated Leg RaiseRelated variationSeated Leg TucksRelated variationSeated Side to Side Leg Raise Crunch on Floor

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDead BugComparable substituteAb Wheel RolloutComparable substituteHollow Body HoldComparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteHanging Leg Raise

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