Barbell Seated Alternating Leg Raise
Core · Barbell · Beginner
How to do it
- Sit on the floor with your legs extended, lean back slightly, and hold a light barbell directly above your shoulders with straight arms.
- Brace your torso and keep the bar stacked over your shoulders.
- Raise one straight leg toward the bar without letting your lower back arch or the bar drift.
- Lower that leg under control, then repeat with the other leg.
- Continue alternating sides while keeping your torso and the bar stable.
Muscles worked
Primary: Abs
Secondary: Hip Flexors
Is your Barbell Seated Alternating Leg Raise good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 13.2 kg |
| Novice | 17.8 kg |
| Intermediate | 22.6 kg |
| Advanced | 29.2 kg |
| Expert | 35.8 kg |
| Veteran | 43.7 kg |
| Elite | 51.7 kg |
| Master | 60.5 kg |
| Apex | 69.3 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Seated Alternating Leg Raise.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Seated Alternating Leg Raise rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your abs.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Seated Alternating Leg Raise FAQ
What muscles does the Barbell Seated Alternating Leg Raise work?
The primary target is abs. It also involves hip flexors while you keep the movement controlled.
How many sets and reps should I do for the Barbell Seated Alternating Leg Raise?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Seated Alternating Leg Raise strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
Is the Barbell Seated Alternating Leg Raise known by another name?
Yes. Common search variants include seated alternating leg raise, barbell leg raise. They refer to the same basic movement, although equipment setup can vary.