Alternating Barbell Seated Leg Raise
In SetGrip: Barbell Seated Leg Raise (Alternating)
- Secondary muscles
- Hip Flexors
- Body part
- Core
- Position
- Lying
- Laterality
- Alternating sides
- Category
- Strength
Track this exercise in SetGrip — no account needed
A barbell laid across your thighs gives the seated leg raise external load: each leg presses up into the bar as it rises, turning a bodyweight ab movement into one you can progress with plates. Alternating legs keeps the bar steady and the set continuous; stick with small plates, since this is not built for heavy loading.
How to do the Alternating Barbell Seated Leg Raise
- Sit on a bench with your back straight and hold a barbell across your thighs.
- Keeping your legs straight, lift one leg up as high as possible while keeping the other leg on the ground.
- Lower the raised leg back down and repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.
Muscles worked
Primary
Abs · Core
The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.
Secondary
- Hip Flexors — The hip flexors lift the legs during the first half of the movement and will do all the work if the pelvis never tilts.
Common mistakes
- Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
- Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
- Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
- Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Alternating Barbell Seated Leg Raise work?
The Alternating Barbell Seated Leg Raise primarily works the abs. It also involves the hip flexors, which assist the movement and stabilise the joints.
Is the Alternating Barbell Seated Leg Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Alternating Barbell Seated Leg Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Alternating Barbell Seated Leg Raise?
If you cannot do the Alternating Barbell Seated Leg Raise, try the Captain's Chair Twisting Leg Raise, the Hanging Knee Raise or the Seated Leg Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Barbell Seated Leg Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
Track the Alternating Barbell Seated Leg Raise in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.