Alternate Bent Leg 45 Degrees Extension
Alternate Bent Leg 45 Degrees Extension Exercise Description
Alternate Bent Leg 45 Degrees Extension is a controlled, supine core stability drill that challenges your trunk to resist extension while one leg moves. You lie on your back with hips and knees flexed, then alternately reach one bent leg away until the thigh is about 45 degrees relative to the floor, keeping the knee bent throughout. The primary emphasis is the anterior core—rectus abdominis and transverse abdominis—with the external and internal obliques assisting in lumbopelvic control as the hip flexors move the leg. The goal is to keep the rib cage “down,” pelvis level, and lumbar spine quiet while the leg travels. Expect a low-load, high-control feel that rewards smooth movement, steady breathing, and precise positioning rather than speed or range at any cost.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Deep Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Alternate Bent Leg 45 Degrees Extension Exercise
‘- Lie on your back; arms by your sides. Set head and rib cage relaxed on the floor.
– Bring hips and knees to 90° (tabletop). Shins parallel to the floor.
– Brace gently: exhale, draw ribs down, and maintain light contact of your low back with the floor without arching.
– Keep the right knee bent ~90°. Slowly reach the right thigh away until it’s about 45° relative to the floor; foot hovers.
– Pause briefly; keep pelvis level and ribs quiet.
– Return the right leg to tabletop under control.
– Repeat with the left leg, alternating smoothly.
– Keep chin slightly tucked; neck and shoulders relaxed on the floor.
– Move only as far as you can without lumbar arching or rib flare.
– If control slips, shorten the reach to maintain neutral spine and steady breath.
Alternate Bent Leg 45 Degrees Extension Tips
‘- Keep your ribs “down” and low back in light contact with the floor so your trunk stays stable as the leg moves.
– Maintain a gentle brace by exhaling and drawing the ribs down before you start moving each leg.
– Keep the moving leg’s knee bent at about 90° the whole time, even as the thigh reaches away.
– Reach the thigh only to about 45° relative to the floor, letting the foot hover rather than rest.
– Keep your pelvis level and your ribs quiet during the pause at the end of the reach.
– Alternate legs smoothly, focusing on controlled motion rather than speed or extra range.
– Keep your chin slightly tucked with head, neck, and shoulders relaxed on the floor.
– Move only as far as you can without your low back arching or your ribs flaring up.
– If you feel your control slip, shorten the leg reach so you can maintain a neutral spine and steady breath.
Alternate Bent Leg 45 Degrees Extension Beginner Introduction
Alternate Bent Leg 45 Degrees Extension is a lying core-stability exercise built around smooth, controlled leg movement. It takes place on your back with both legs lifted and bent, arms resting on the floor. One leg at a time glides away from the body while the knee stays bent, reaching to roughly a halfway angle from the ground before returning to the starting position. The motion is alternating and unhurried, with the leg moving freely while the middle of the body stays calm and steady against the floor.
This drill centers on the front of the midsection, with the abs and deep abs doing most of the work, helped by the side abs as they steady the hips. The hip flexors guide the moving leg, while the lower back remains supported rather than arching. The overall feel is gentle in load but demanding in precision, highlighting steady breathing, a quiet ribcage, and stable hips. It suits anyone interested in refining control and awareness through measured, deliberate core work rather than speed or big ranges of motion.