Alternate Bent Leg 45-Degree Extension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Alternate Bent Leg 45-Degree Extension

Step by step instructions, muscle activation and variants for the Alternate Bent Leg 45-Degree Extension.

EasyAbsCore

About this exercise

A floor core exercise performed lying on the back, alternately extending one bent leg out at a 45-degree angle while the other leg is held in. It challenges core stability by requiring the lower back to stay neutral as the legs move.

How to Perform

  • Lie on your back with both knees bent and feet flat on the floor
  • Place your hands on the floor beside your hips or lightly behind your head
  • Brace your core and press your lower back into the floor
  • Extend your right leg outward at a 45-degree angle toward the floor, keeping the knee slightly bent
  • Hold for a moment, then return the right leg to the starting position
  • Extend the left leg in the same manner at 45 degrees
  • Continue alternating legs for the desired number of repetitions per side

Muscle Activation

Primary
AbsCore
Secondary
GlutesHamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Alternate Bent Leg 45-Degree Extension

The Alternate Bent Leg 45-Degree Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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