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.
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.
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.
Variations
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.
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Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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