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.
Variations of Alternate Lying Floor Leg Raise
Lying Leg Hip Side Raise on Floor
Tone your hip abductors and obliques with this simple side-lying leg raise that improves hip stability.
Seated In Out Leg Raise on Floor
A seated exercise that targets the lower body, particularly the legs and the core.
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
- 1Setup
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.
- 2Setup
Engage your core by pressing your lower back firmly into the floor; maintain this spinal position throughout the exercise.
- 3
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.
- 4
Inhale and slowly lower the raised leg back down to the starting position with control, ensuring your heel gently touches the floor.
- 5
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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