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
Description
An exercise that targets the abs by alternating between raising each leg while laying flat on the ground.
How to Do Alternate Leg Raise
- 1Setup
Lie supine on the floor with your legs extended straight, arms by your sides, and palms facing down.
- 2Setup
Engage your core by pressing your lower back firmly into the floor, ensuring there is no arch under your lumbar spine.
- 3
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.
- 4
Inhale as you slowly lower the leg back down with control, stopping just before your heel touches the floor to maintain tension.
- 5
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.
Variations
Alternate Toe Tap Leg Lift
Boost hip flexor and core strength with the Alternate Toe Tap Leg Lift. This bodyweight exercise targets the iliopsoas and rectus abdominis, enhancing
Standing Side Leg Raise
Strengthen your gluteus medius and obliques with the Standing Side Leg Raise. Improve hip stability, balance, and core control.
Side Lying Leg Raise
Strengthen your hip abductors and obliques with the side lying leg raise. This bodyweight exercise targets outer thigh muscles, improving hip stability
Hanging Leg Raise
Challenge your core and hip flexors with the Hanging Leg Raise. This advanced exercise builds strength and stability while improving abdominal definition.
Related Exercises
Lying Leg Raise and Hold
Strengthen your hip flexors and core with the Lying Leg Raise and Hold. Lift straight legs from the floor, hold them elevated, and control the descent for
Lying Leg Raise (Modified)
Strengthen your lower abs and hip flexors with the modified lying leg raise. Lie on your back, bend your knees, and lift them towards your chest, then
Hanging Straight Leg Raise
Strengthen your hip flexors and core with hanging straight leg raises. This challenging exercise builds lower abdominal strength and hip mobility.
Vertical Leg Raise (on parallel bars)
Strengthen your core and hip flexors with the Vertical Leg Raise on parallel bars. This challenging exercise builds abdominal strength and control.
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