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
- Setup in a supine position with your legs straight, hips flexed, and arms by your sides.
- Slowly lower one leg as you exhale and maintain the position of hip flexion on the other side.
- Return back to the starting position and repeat on the opposite side.
- Repeat for the desired number of total repetitions.
Alternate Straight Leg Lower Tips
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.
- Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
- 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.
- 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.