Lying Alternate Leg Extension
Expert Advice
Keep your lower back pressed into the floor to prevent strain and ensure your core muscles are doing the work.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Extend one leg out straight just above the floor while keeping the other knee bent.
- Hold the position briefly, then return to the starting position.
- Alternate legs and repeat for the desired number of repetitions.
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Muscles Worked
Lying Alternate Leg Extension primarily targets the Quads, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Alternate Leg Extension work?
Lying Alternate Leg Extension primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Alternate Leg Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Alternate Leg Extension suitable for beginners?
Yes, Lying Alternate Leg Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
