VARIATIONS
Feet-Elevated Alternating Single-Leg Hip Raise
Feet rest on an elevated surface
This exercise isolates the abdominal muscles and hip flexors by removing leg drive through elevation. It challenges core stability and unilateral strength without requiring equipment.
HOW TO DO IT
- Lie on your back with feet resting on a stable elevated surface.
- Press your lower back firmly into the floor to engage the core.
- Lift one knee toward your chest while keeping the other leg straight.
- Lower the working leg slowly until it nearly touches the ground.
- Switch legs immediately and repeat the motion in an alternating rhythm.
COMMON MISTAKES
- Allowing the lower back to arch off the floor during movement.
- Swinging the legs too fast and using momentum instead of muscle.
- Failing to fully extend the non-working leg during the switch.
TIPS
- Keep the pelvis posteriorly tilted to prevent arching the lower back.
- Focus on pulling the knee up using the abs rather than momentum.
- Maintain a steady breathing pattern, exhaling as you lift the knee.
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Hip raise
- Arms
- Both
- Legs
- Alternating
- Legs straight or bent
- Bent knees
- Body position
- Lying on the back
- What is raised
- Feet elevated
SIMILAR EXERCISES
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