Barbell Sitted Alternate Leg Raise

Setup

1. 01Sit on the edge of a flat bench with an empty or light bar pressed to arms length overhead.
2. 02Grip the bar just wider than the shoulders and stack it over the ears.
3. 03Extend both legs forward with heels lightly touching the floor.
4. 04Sit tall, brace, and lock the elbows before the legs move.

Execution

1. 01Raise one straight leg as high as you can without leaning back.
2. 02Lower it under control while the bar stays motionless overhead.
3. 03Raise the other leg and continue alternating in a steady rhythm.
4. 04Keep breathing shallowly behind the brace throughout the set.

Checkpoints

• -The bar stays stacked over the shoulders and does not drift forward.
• -The torso stays tall; no rocking backward with each leg lift.
• -The moving knee stays straight through the full arc.
• -Both legs travel through the same height and tempo.

Common mistakes

• -Leaning back progressively to make the leg lift easier.
• -Letting the bar wander forward as the shoulders fatigue.
• -Bending the knee to fake extra height.
• -Loading the bar; overhead position, not weight, is the point.