Step by step instructions, muscle activation and variants for the Seated Alternating Leg Abduction and Extension.
A seated mobility and strength drill that alternates between leg abduction and extension, targeting the outer thighs, quadriceps, and stabilizing core muscles. Performed from a chair or bench, it improves hip control and unilateral leg strength without external load.
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The Seated Alternating Leg Abduction and 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.