Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsIsolation
- Force TypeN/A
- Experience LevelBeginner
- Secondary Muscles
Hip Flexors
Target Muscle Group
Abs
Alternating Lying Leg Raise Overview
The Alternating Lying Leg Raise is a core exercise that strengthens the lower abdominal muscles and improves hip mobility. Lifting one leg at a time reduces strain on the lower back and enhances control compared to double-leg raises.
Alternating Lying Leg Raise Instructions
- Lie flat on your back with arms at your sides and legs straight. You can also put your hands underneath your lower back for support.
- Engage your core and press your lower back into the floor. This is the starting position.
- Slowly lift one leg off the ground until it's about 45–60 degrees from the floor (or as high as flexibility allows). Keep the other leg extended and relaxed on the floor.
- Lower the working leg slowly. This is one rep.
- Repeat on the alternate leg.
- Perform desired reps.
Alternating Lying Leg Raise Tips
- Exhale as you lift, inhale as you lower.
- Move slowly and with control to maximize core engagement.
- Avoid arching your back. If your lower back lifts off the floor, limit your range of motion or bend your knees slightly.
- For added difficulty, hover the resting leg slightly off the ground instead of laying it fully down.
7 Comments
Should I raise and keep my head off the mat when doing this exersize or keep my head rested on the mat?
Keep your head on the mat, Larry. No need to strain the neck on this one.
Build sculpted abs!
how many times do I need to do this exercise? thank you
do these for as many reps as you can 2 to 3 sets
Still me and myself,
i want to know how the reps are counted? should i count '1' as per leg raised, or is it that '1' is really a complete circle that is both legs have been raised?
Thank you once again. =)
One "rep" for this exercise would comprise the lifting and lowering of both legs.