Blog Post - News, Views and Tips

Exercise of the Week – Alternating Leg Extension

Target Muscles: Buttocks (Glutes), Core (Lower Back & Abdominals), Arms and Shoulders.

Alternating Leg Extensions 01 - Pro:Kinesis Personal Training, High Wycombe

Begin by balancing on the stability ball in the press up position, with the ball under your thighs, or knees. Engage your core and slowly raise one of your legs up to your body’s maximum, as shown.

Alternating Leg Extensions 02 - Pro:Kinesis Personal Training, High Wycombe

Then slowly lower your leg back to the ball and repeat with the other leg. This exercise can be advanced by starting with the ball closer to your feet.

Repetitions: 8-12 (each leg)

Sets: 2-4

This one really works your glutes and your lower back, helping strengthen and shape for great looking buttocks. It also works the rest of the core plus the arms and shoulders because it requires engagement of the entire core and upper body for stabilisation. As indicated in previously highlighted ball exercises, the muscle utilisation is increased because of this balance and stabilising requirement.