Bench Alternating Leg Lower

Abs, Hip FlexorsBench

Alternating leg lowers on a bench strengthen the lower abs and hip flexors. The bench provides a stable surface to keep your back properly positioned.

How to do it

1Lie back on the bench, press your lower back firmly into the pad, and raise both legs straight up.

2Grip the edges of the bench behind your head for added stability.

3Slowly lower one leg until it is parallel to the bench, keeping your lower back glued down.

4Return the leg to the vertical starting position using your abdominal muscles.

5Repeat with the opposite leg, maintaining a smooth tempo.

Common mistakes

Arching your lower back off the bench — shifts load to the lumbar spine and reduces ab engagement.

Dropping your leg too fast — compromises movement control and safety.

Holding your breath during the movement — increases intra-abdominal pressure and breaks your rhythm.

Breathing

Inhale as you lower your leg, and exhale as you pull it back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.