How to do the Supine Arm Leg Extension
Primary: Core.
The Supine Arm Leg Extension is a core strengthening exercise that involves simultaneous extension of the arm and opposite leg while laying on your back. This exercise helps in improving balance, coordination, and strength in the core muscles, and also engages the hip flexors and lower back muscles.
Step by step
- 1
Begin by lying on your back on a mat with your arms extended towards the ceiling and knees bent at a 90-degree angle.
- 2
Slowly extend your right arm backward and your left leg forward, keeping both close to the ground but not touching it. Maintain a neutral spine throughout the movement.
- 3
Return to the starting position and repeat on the opposite side, extending your left arm and right leg.
Coaching cues
- Keep your core engaged throughout the exercise to maintain stability and prevent lower back strain.
- Move slowly and with control to maximize muscle engagement and ensure proper form.
- Breathe steadily and avoid holding your breath to maintain a consistent oxygen flow to your muscles.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Supine Arm Leg Extension alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Supine Arm Leg Extension work?
Primary: Core.
How many sets and reps of Supine Arm Leg Extension should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Supine Arm Leg Extension?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Supine Arm Leg Extension good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.