Step by step instructions, muscle activation and variants for the Lying Alternate Leg Extension.
The Lying Alternate Leg Extension is a bodyweight floor exercise that targets the quadriceps and challenges core stability. Lying on your back, you alternately extend one leg at a time while keeping the other bent, demanding controlled hip flexor and quad engagement throughout.
The Lying 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.
