Strength

Band Lying Alternating Arm Leg Reach

The Band Lying Alternating Arm Leg Reach is a full-body workout focusing on core stability and balance. Lying down, you alternately extend one arm and the opposite leg for enhanced core strength, flexibility, and limb coordination. Also ideal for rehab exercises.

View all exercises

Band Lying Alternating Arm Leg Reach instructions

Step-by-step instructions

Lie on a mat with your back flat, legs bent, and feet flat on the floor with a resistance band looping around your right hand and right foot.

Extend your right arm and leg straight out so they're in line with your body.

Reach your right hand and foot toward the ceiling, keeping your limb straight as you lift.

Lower your hand and foot back to the horizontal position in a controlled manner.

Repeat for the stated number of reps and then change to your left hand and foot.

Lie on a mat with your back flat, legs bent, and feet flat on the floor with a resistance band looping around your right hand and right foot.

Extend your right arm and leg straight out so they're in line with your body.

Reach your right hand and foot toward the ceiling, keeping your limb straight as you lift.

Lower your hand and foot back to the horizontal position in a controlled manner.

Repeat for the stated number of reps and then change to your left hand and foot.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Bodyweight

Bodyweight Lying Snow Angel

The Bodyweight Lying Snow Angel is a floor exercise enhancing upper body strength, especially back and shoulders. It promotes shoulder flexibility, boosts endurance, and improves muscle tone.

Try it out

Strength

Half Kneeling Bottoms Up Single Kettlebell Press

The Half Kneeling Bottoms Up Single Kettlebell Press is a versatile workout enhancing shoulder strength, core engagement, and balance. This controlled exercise aids in developing better coordination and stability.

Try it out

Strength

Med Ball Around The World

The Med Ball Around The World exercise targets your core, arms, and shoulders. Lifting and rotating a medicine ball around your head, it improves stability, flexibility, and total body strength.

Try it out

Start your fitness journey today

Enjoying exercises like Band Lying Alternating Arm Leg Reach, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer