Alternating Lying Leg Raise
This bodyweight movement targets the rectus abdominis and hip flexors by isolating one leg at a time while lying supine. It builds core stability and control without requiring equipment.
HOW TO DO IT
- Lie flat on your back with legs fully extended and arms by your sides.
- Press your lower back firmly into the floor to engage your core.
- Lift your right leg straight up until it forms a 90-degree angle with your torso.
- Lower the right leg slowly back to the starting position without touching the floor.
- Immediately repeat the motion with your left leg.
- Continue alternating legs for the desired number of repetitions.
COMMON MISTAKES
- Allowing the lower back to arch off the floor during the lift.
- Bending the knees instead of keeping legs straight.
- Dropping the foot completely to the ground between reps.
- Rushing the movement and losing core tension.
TIPS
- Keep your lower back glued to the mat throughout the entire set.
- Move with controlled tempo rather than using momentum to swing the legs.
- Point your toes slightly to increase tension in the shin and quad.
SAFETY
- Stop immediately if you feel sharp pain in the lower back.
- Avoid this movement if you have existing lumbar spine issues.
VARIATIONS
- Double Leg Raise
- Hanging Knee Raise
- Reverse Crunch
- Scissor Kicks
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
VARIANT
Position: lyingLaterality: alternating
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