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

IntermediateWaist Body weight

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

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Variations of Alternate Leg Raise with Head-up

Compound

Assisted Lying Leg Raise With Lateral Throw Down

Waist · Obliques · Assisted

Intermediate

Compound

Seated Leg Raise

Waist · Rectus Abdominis · Body weight

Beginner

Compound

Leg Raise Hip Lift with Head up

Waist · Iliopsoas · Body weight

Intermediate

Compound

Dumbbell Seated Military Hold Alternate Leg Raise on Floor

Waist · Dumbbell

Intermediate

Description

An abdominal exercise where you lie flat on your back, raise your head, and alternately lift your legs in the air.

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How to do Alternate Leg Raise with Head-up

01
Setup
Lie flat on your back with your arms extended by your sides, palms facing down for stability.
02
Setup
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.
03
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.
04
Inhale and slowly lower the raised leg back down, stopping just before your heel touches the floor.
05
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.

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Questions

What muscles does Alternate Leg Raise with Head-up work?

Alternate Leg Raise with Head-up primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Quadriceps, Sartorius.

Is Alternate Leg Raise with Head-up good for beginners?

Alternate Leg Raise with Head-up is rated intermediate. 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 with Head-up?

You need Body weight to perform Alternate Leg Raise with Head-up. 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 with Head-up?

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.

What are common mistakes when doing Alternate Leg Raise with Head-up?

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.