Step by step instructions, muscle activation and variants for the Lying 90-Degree Alternate Leg Extension.
The lying 90-degree alternate leg extension is a supine core exercise where you hold both legs bent at 90 degrees and alternately extend one leg out straight while keeping the lower back pressed to the floor. It effectively challenges the abs and hip flexors while minimizing lumbar stress.
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The Lying 90-Degree Alternate Leg 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.