Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Alternate Straight Leg Lower Overview

The alternating straight leg lower is an exercise used to strengthen the muscles of the abs.

The alternating straight leg lower utilizing a slow eccentric to place tension on the core as you fight to stabilize your body during the range of motion.

It is an anti-extension based ab exercise.

Alternate Straight Leg Lower Instructions

  1. Setup in a supine position with your legs straight, hips flexed, and arms by your sides.
  2. Slowly lower one leg as you exhale and maintain the position of hip flexion on the other side.
  3. Return back to the starting position and repeat on the opposite side.
  4. Repeat for the desired number of total repetitions.

Alternate Straight Leg Lower Tips

  1. Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
    • Use your breath to drive abdominal activation, exhale as you lower the leg.
  2. Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
  3. The heel doesn’t have to touch the floor. In fact, in most cases it will actually generate compensations if someone is missing end range hip extension.
  4. If you find that you can’t keep the position of hip flexion on the non working leg, then wrap a band around your foot and pull down gently on the band with your hands. This will help to enhance motor control during the completion of repetitions.