Bodyweight

Dip Position Alt Leg Raise

The Dip Position Alt Leg Raise is a multifaceted exercise improving core strength, stability, balance, and coordination while challenging your lower body. Involves alternating leg raises in a dip position.

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Dip Position Alt Leg Raise instructions

Step-by-step instructions

Stand in between parallel bars, grasping each with your hands.

Lift your body using your arms until you reach a hovering position where your legs are off the ground.

Slowly raise your right leg as high as it can comfortably go, keeping it straight.

Lower your right leg and then do the same with your left leg. That's one rep.

Don't swing or use momentum to lift your legs. Keep your movements slow and controlled, focusing on your lower torso.

Stand in between parallel bars, grasping each with your hands.

Lift your body using your arms until you reach a hovering position where your legs are off the ground.

Slowly raise your right leg as high as it can comfortably go, keeping it straight.

Lower your right leg and then do the same with your left leg. That's one rep.

Don't swing or use momentum to lift your legs. Keep your movements slow and controlled, focusing on your lower torso.

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

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Back

Front

Strength distributions

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

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