Lying Alternating Legs Extension

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent at a 90-degree angle (tabletop position) and shins parallel to the floor.
2. Press your lower back firmly into the mat to eliminate any gap between your spine and the floor.
3. Place your arms straight by your sides with palms down for stability.

How to do it

1. Exhale as you slowly extend one leg forward until it is fully straight and hovering just a few inches off the ground.
2. Contract your quadriceps forcefully at the point of full extension.
3. Inhale as you slowly return the leg to the tabletop starting position with control.
4. Repeat the movement with the opposite leg, alternating sides for the duration of the set using a 2-1-2 tempo (2 seconds out, 1 second hold, 2 seconds back).

Form checklist

• Keep your lower back glued to the floor; if it arches, do not lower your leg as far.
• Ensure the stationary leg remains perfectly still in the tabletop position while the other moves.
• Fully lock out the knee of the extending leg to maximize quad activation.
• Keep your neck and shoulders relaxed to avoid unnecessary tension.

Pro tips

• Focus on pulling your navel toward your spine to engage the transverse abdominis throughout the entire range of motion.
• Point your toes (plantarflexion) as you extend to create a long lever and increase the tension on the lower abs.

Make it harder

• Lift your head and shoulder blades off the floor into a 'hollow body' crunch position to increase upper abdominal engagement.
• Slow the eccentric (return) phase to 4 seconds to increase time under tension for the core.

Frequently asked

What muscles does the lying alternating legs extension work?

The lying alternating legs extension primarily targets the abs, and also works the glutes as secondary muscles.

What equipment do you need for the lying alternating legs extension?

The lying alternating legs extension requires no equipment — just your body weight.

Is the lying alternating legs extension good for beginners?

Yes. The lying alternating legs extension is a beginner-friendly movement and a strong foundation to build on.

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