Alternate Lying Floor Leg Raise
Strengthen your core and hip flexors with alternate lying floor leg raises. This exercise builds abdominal control and lower body stability.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Alternate Lying Floor Leg Raise
Description
A core exercise where you lie flat on your back, raise one leg to a 90-degree angle, then lower it back down. Alternate between legs.
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How to do Alternate Lying Floor Leg Raise
- 01Setup
Lie flat on your back on the floor with your legs extended straight and together, and your arms resting by your sides with palms down.
- 02Setup
Engage your core by pressing your lower back firmly into the floor; maintain this spinal position throughout the exercise.
- 03
Exhale as you slowly raise one leg straight up towards the ceiling, keeping your knee as straight as possible, until your hip is flexed to approximately 90 degrees.
- 04
Inhale and slowly lower the raised leg back down to the starting position with control, ensuring your heel gently touches the floor.
- 05
Immediately repeat the movement with the opposite leg, alternating sides without resting the raised leg on the floor for extended periods.
Tips
- Focus on maintaining a neutral spine by keeping your lower back pressed into the floor throughout the movement to protect your spine and maximize core engagement.
- Control the lowering phase of the leg raise; don't let gravity just drop your leg, as this is where significant core stability is built.
- Keep your non-working leg fully extended and grounded to provide a stable base and prevent compensatory movements from your hips or lower back.
- Breathe deeply: Exhale as you lift the leg to engage your deep core muscles, and inhale as you lower it with control to maintain intra-abdominal pressure.
Common mistakes
- Arching the lower back indicates a lack of core engagement; fix this by actively pressing your lumbar spine into the floor before and during each leg raise.
- Using momentum to swing the leg up reduces muscle activation; instead, perform the movement slowly and deliberately, focusing on the hip flexors and core.
- Not fully extending the leg at the bottom compromises range of motion; ensure your foot gently touches the floor before initiating the next lift to get a full stretch.
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What muscles does Alternate Lying Floor Leg Raise work?
Alternate Lying Floor Leg Raise primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Adductor Magnus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae.
Is Alternate Lying Floor Leg Raise good for beginners?
Alternate Lying Floor Leg Raise 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 Lying Floor Leg Raise?
You need Body weight to perform Alternate Lying Floor 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 Lying Floor Leg Raise?
Focus on maintaining a neutral spine by keeping your lower back pressed into the floor throughout the movement to protect your spine and maximize core engagement. Control the lowering phase of the leg raise; don't let gravity just drop your leg, as this is where significant core stability is built. Keep your non-working leg fully extended and grounded to provide a stable base and prevent compensatory movements from your hips or lower back. Breathe deeply: Exhale as you lift the leg to engage your deep core muscles, and inhale as you lower it with control to maintain intra-abdominal pressure.
What are common mistakes when doing Alternate Lying Floor Leg Raise?
Arching the lower back indicates a lack of core engagement; fix this by actively pressing your lumbar spine into the floor before and during each leg raise. Using momentum to swing the leg up reduces muscle activation; instead, perform the movement slowly and deliberately, focusing on the hip flexors and core. Not fully extending the leg at the bottom compromises range of motion; ensure your foot gently touches the floor before initiating the next lift to get a full stretch.
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Free · iPhone only · Available on the App Store