Alternating Lying Straight Leg Raise
This isolation exercise targets the lower abdominals and hip flexors by lifting one straight leg at a time while lying supine. It builds core stability and strengthens the rectus femoris without requiring equipment.
HOW TO DO IT
- Lie flat on your back with legs fully extended.
- Slide hands under your glutes to support the lower back.
- Lift one straight leg until it forms a 90-degree angle with the floor.
- Lower that leg slowly while immediately raising the opposite leg.
- Continue alternating legs in a controlled rhythm without touching the ground.
COMMON MISTAKES
- Allowing the lower back to arch off the floor.
- Bending the knees during the lifting phase.
- Swinging the legs using momentum instead of muscle control.
- Rushing the movement and losing tension in the abs.
TIPS
- Press your lower back firmly into your hands throughout the set.
- Keep toes pointed to maintain tension in the quadriceps.
- Exhale sharply as you lift each leg upward.
SAFETY
- Stop immediately if you feel sharp pain in the lower back or hamstrings.
VARIATIONS
- Double Lying Straight Leg Raise
- Hanging Knee Raise
- Reverse Crunch
- Scissor Kicks
DETAILS
- Muscles
- AbdominalsRectus FemorisQuadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
VARIANT
Position: lyingLaterality: alternating
SIMILAR EXERCISES
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