Alternating Single-Leg Raise
Strengthen your core with Alternating Single-Leg Raises. A challenging exercise for building stability and ab definition.
The Alternating Single-Leg Raise mainly works the core, with help from the lower back and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Single-Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Spinal Erectors (erector spinae); Obliques; Quads (quadriceps femoris)
Alternating Single-Leg Raise Variations and Alternatives
How to do the Alternating Single-Leg Raise
Lie down flat on your back on a mat, with your arms placed alongside your body and your palms facing down.
Extend both legs straight up towards the ceiling, with your feet slightly pointed.
Engage your core by pressing your lower back into the mat. This helps to stabilize your spine and lower back during the exercise.
Slowly lower one leg towards the floor, keeping it straight and stopping just before it touches the ground.
Pause for a moment at the bottom and then raise the leg back up to the starting position.
Repeat with the other leg, alternating between legs for the desired number of repetitions.
Keep the movement slow and controlled throughout the exercise, and ensure you are using your core muscles to do the lifting and lowering rather than momentum.
Remember to breathe normally throughout the exercise, inhaling as you lower the leg and exhaling as you raise it back up. Make sure to perform the exercise with proper form to minimize the risk of injury and maximize the benefits for your abdominal and hip flexor muscles.
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Alternating Single-Leg Raise FAQs
What muscles does the Alternating Single-Leg Raise work?
The Alternating Single-Leg Raise mainly works the core, with help from the lower back and quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Single-Leg Raise?
None. The Alternating Single-Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Single-Leg Raise variations and alternatives?
Similar exercises include the Alternating Leg Pull, Alternating Foot V Raises, Alternating 45-Degree Bent-Leg Extension and Alternating Leg Raise from Reverse Plank Position.
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