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