Lying 90 Degrees Alternate Leg Extension
Lying 90 Degrees Alternate Leg Extension Exercise Description
The Lying 90 Degrees Alternate Leg Extension is a supine core and hip-control drill performed with body weight. You start with hips and knees at 90 degrees (“tabletop”) and extend one leg at a time while keeping the pelvis stable and the spine neutral. Primary work involves the hip flexors and quadriceps of the moving leg, while the anterior core (rectus abdominis, transverse abdominis, and obliques) stabilizes the ribcage and pelvis against unwanted lumbar extension. This controlled pattern teaches dissociation of hip motion from the lumbar spine and reinforces level pelvis alignment during alternating leg movement. It’s a precise, low-impact way to practice lumbo‑pelvic stability and smooth hip extension range without equipment.
- Muscle Groups: Hips, Quads
- Target Muscles: Psoas Major, Vastus Lateralis
- Assisting Muscles: Iliacus, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor, Outer Quad
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Lying 90 Degrees Alternate Leg Extension Exercise
‘- Lie on your back with arms by your sides, head relaxed. Bring legs to tabletop: hips and knees at 90°, shins parallel to the floor.
– Set your brace: gently draw ribs down and maintain a neutral spine (avoid arching or pressing the low back flat).
– Keep the left leg steady at 90/90. Extend the right leg by straightening the knee and lowering the thigh until the heel hovers just above the floor.
– Pause briefly, keeping pelvis level and ribs quiet. Return the right leg to tabletop.
– Alternate sides, moving slowly and symmetrically.
– Throughout: keep breath steady (exhale as the leg extends, inhale as it returns), eyes up, neck and shoulders relaxed.
– Stop the range if your low back arches, your ribs flare, or the stationary leg drifts from 90/90.
Lying 90 Degrees Alternate Leg Extension Tips
‘- Start in a true tabletop position with hips and knees at 90° and shins parallel to the floor.
– Gently draw your ribs down to set your brace and maintain a neutral spine—avoid both arching and pressing your low back flat.
– Keep the non-moving leg fixed at 90/90 so it doesn’t drift as the other leg extends.
– As you extend the working leg, straighten the knee and lower the thigh until the heel hovers just above the floor without touching.
– Briefly pause at full extension while keeping your pelvis level and your ribs quiet.
– Alternate legs slowly and symmetrically so both sides match in range and control.
– Maintain steady breathing: exhale as the leg extends, inhale as it returns to tabletop.
– Keep your eyes up with neck and shoulders relaxed so the effort stays in your core and hips.
– Limit your range and stop lowering the leg if your low back arches, your ribs flare, or the stationary leg shifts from 90/90.
Lying 90 Degrees Alternate Leg Extension Beginner Introduction
The Lying 90 Degrees Alternate Leg Extension is a floor-based, bodyweight exercise performed on the back that highlights controlled movement through the hips and mid-section. Both legs begin lifted with bent hips and knees, then one leg slowly lengthens toward the ground and returns, followed by the other side. Throughout this pattern, the trunk stays steady so the moving leg creates the challenge rather than large motion through the spine.
The main effort comes from the hip flexors and front of the thigh of the working leg, while the abs and side abs support the ribcage and pelvis. This combination encourages the hips to move freely without the lower back taking over. The drill emphasizes precise, even leg motion and a calm, balanced pelvis, offering a gentle, low-impact way to explore smooth hip extension and controlled alternating leg action without any additional equipment.