Alternate Leg Raise with Head-up
Strengthen your core and hip flexors with the Alternate Leg Raise. Lie on your back, lift your head, and alternately raise your legs to build abdominal
Description
An abdominal exercise where you lie flat on your back, raise your head, and alternately lift your legs in the air.
How to Do Alternate Leg Raise with Head-up
- 1Setup
Lie flat on your back with your arms extended by your sides, palms facing down for stability.
- 2Setup
Engage your core and lift your head and shoulders slightly off the floor, looking towards your feet to keep your neck in a neutral position.
- 3
Keeping one leg straight, exhale and slowly raise it towards the ceiling until your heel is about 6-12 inches off the ground, or as high as comfortable without arching your lower back.
- 4
Inhale and slowly lower the raised leg back down, stopping just before your heel touches the floor.
- 5
Immediately exhale and repeat the leg raise with the other leg, alternating in a controlled manner while maintaining your head and shoulder elevation.
Tips
- Focus on pressing your lower back firmly into the floor throughout the exercise to prevent arching and protect your spine.
- Control both the upward and downward phases of the leg raise; avoid letting your leg drop quickly to maximize muscle engagement.
- Breathe out as you lift each leg and inhale as you lower it, which helps to maintain core stability and rhythm.
- If you experience neck strain, gently support your head with one hand or perform the exercise with your head resting on the floor.
Common Mistakes
- ×Arching the lower back puts strain on the spine; fix this by actively pressing your lower back into the floor and only lowering your legs as far as you can maintain this contact.
- ×Using momentum to swing the legs up reduces muscle activation; fix this by performing each leg raise slowly and deliberately, focusing on the hip flexors and abs.
- ×Craning the neck forward can cause discomfort; fix this by keeping your gaze towards your feet and ensuring your head and shoulders are lifted with core engagement, not just neck tension.
Variations
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