Alternate Leg Raise

Strengthen your core and hip flexors with the Alternate Leg Raise. This bodyweight exercise targets the iliopsoas and rectus abdominis for improved

BeginnerHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Alternate Leg Raise

Compound

Alternate Toe Tap Leg Lift

Hips · Iliopsoas · Body weight

Intermediate

Isolation

Standing Side Leg Raise

Hips · Gluteus Medius · Body weight

Beginner

Isolation

Side Lying Leg Raise

Hips · Body weight

Beginner

Compound

Hanging Leg Raise

Hips · Iliopsoas · Body weight

Advanced

Description

An exercise that targets the abs by alternating between raising each leg while laying flat on the ground.

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How to do Alternate Leg Raise

01
Setup
Lie supine on the floor with your legs extended straight, arms by your sides, and palms facing down.
02
Setup
Engage your core by pressing your lower back firmly into the floor, ensuring there is no arch under your lumbar spine.
03
Exhale as you slowly raise one leg straight up, keeping your knee as straight as possible, until your heel is a few inches above the floor or your hip is fully flexed without arching your back.
04
Inhale as you slowly lower the leg back down with control, stopping just before your heel touches the floor to maintain tension.
05
Immediately repeat the movement with the opposite leg, maintaining constant core engagement throughout the entire set.

Tips

Focus on keeping your lower back pressed into the floor throughout the entire movement to maximize core engagement and prevent spinal hyperextension.
Control the descent of the leg; the eccentric (lowering) phase is crucial for building strength and should be performed slowly and deliberately.
Keep your legs as straight as possible; if your hamstrings are tight, a slight bend in the knee is acceptable as long as you maintain core control.
Breathe out as you raise the leg and in as you lower it, using your breath to help brace your core.

Common mistakes

Arching the lower back indicates a loss of core engagement; fix this by actively pressing your lower back into the floor and reducing the range of motion if necessary.
Using momentum to lift the legs reduces the work done by your muscles; fix this by performing slow, controlled movements, especially during the lowering phase.
Lifting the legs too high can cause the lower back to arch and disengage the core; fix this by stopping the upward movement just before your lower back lifts off the floor.

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Questions

What muscles does Alternate Leg Raise work?

Alternate Leg Raise primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Quadriceps, Sartorius.

Is Alternate Leg Raise good for beginners?

Alternate Leg Raise is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Alternate Leg Raise?

You need Body weight to perform Alternate Leg Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Alternate Leg Raise?

Focus on keeping your lower back pressed into the floor throughout the entire movement to maximize core engagement and prevent spinal hyperextension. Control the descent of the leg; the eccentric (lowering) phase is crucial for building strength and should be performed slowly and deliberately. Keep your legs as straight as possible; if your hamstrings are tight, a slight bend in the knee is acceptable as long as you maintain core control. Breathe out as you raise the leg and in as you lower it, using your breath to help brace your core.

What are common mistakes when doing Alternate Leg Raise?

Arching the lower back indicates a loss of core engagement; fix this by actively pressing your lower back into the floor and reducing the range of motion if necessary. Using momentum to lift the legs reduces the work done by your muscles; fix this by performing slow, controlled movements, especially during the lowering phase. Lifting the legs too high can cause the lower back to arch and disengage the core; fix this by stopping the upward movement just before your lower back lifts off the floor.