Legs · Bodyweight
Seated Alternate in Out Leg Raise Over Bench
How to do the seated alternate in out leg raise over bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the end of a bench, lean back slightly, and grip the sides for support with both legs extended out over the floor. Raise one leg while keeping the other low, then switch, opening and closing the legs in and out as you alternate. Keep your core braced and the lower back supported throughout.
- 1Feel your lower abs and hip flexors work as the legs raise and spread
- 2Keep your core tight to protect the lower back
- 3Control both the in-out and the up-down motion
Common mistakes
- Don't let momentum swing the legs
- Avoid rounding back into the bench and losing tension
- Don't hold your breath; breathe through the reps
Muscles worked
The seated alternate in out leg raise over bench mainly works the hip flexors and lower abs, with the upper abs, obliques, quads, and adductors assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- AdductorsSupport
- ForearmsMinor
- Tibialis AnteriorMinor
Kovo programs the seated alternate in out leg raise over bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.