Legs · Bodyweight
Seating Alternate Leg Abduction and Extension
How to do the seating alternate leg abduction and extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit upright on a chair or the floor with your hands supporting you. Extend one leg out straight, then move it outward away from the midline before returning it. Alternate legs, combining the knee extension with the abduction to work the front of the thigh and the outer hip.
- 1The front of your thigh contracting as you straighten the leg
- 2The outer hip working as you sweep the leg outward
- 3Your torso staying tall and stable as the legs move
Common mistakes
- Do not lean or twist your torso to swing the leg
- Avoid jerking the leg; move it under control
- Do not let your knee collapse inward on the return
Muscles worked
The seating alternate leg abduction and extension mainly works the quads, with the glutes, hip flexors, and lower abs assisting.
- QuadsPrimary
- GlutesSupport
- Hip FlexorsSupport
- Lower AbsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- HamstringsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the seating alternate leg abduction and extension 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.
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- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.