Alternating Leg Raise with Head Up
Strengthen your core with Alternating Leg Raise with Head Up! A great exercise for defined abs.
The Alternating Leg Raise with Head Up mainly works the core, with help from the glutes & hips and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Leg Raise with Head Up Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Long Thigh (sartorius); Hip Tensor (tensor fasciae latae)
Alternating Leg Raise with Head Up Variations and Alternatives
How to do the Alternating Leg Raise with Head Up
Begin by lying flat on your back on a mat with your legs extended straight out and your arms by your sides.
Lift your head and shoulders slightly off the ground to engage your upper abdominals. Ensure that you're looking straight ahead and not straining your neck.
Raise one leg off the ground to an approximate 45-degree angle, keeping the leg straight.
Lower the raised leg back down to the ground while simultaneously raising the opposite leg to replicate the movement.
Continue to alternate lifting each leg while keeping your head and shoulders raised throughout the set.
Perform the exercise for the desired number of repetitions, typically ranging from 10-15 reps per leg for beginners, working up to higher repetitions as strength and endurance improve.
Always ensure to maintain controlled movements and breathe steadily throughout the exercise. Inhale as you lower a leg and exhale as you lift a leg.
It is important to avoid pulling on your neck or using momentum to lift your legs. Instead, focus on contracting your abdominal muscles to lift each leg and keep the movements smooth and steady.
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Alternating Leg Raise with Head Up FAQs
What muscles does the Alternating Leg Raise with Head Up work?
The Alternating Leg Raise with Head Up mainly works the core, with help from the glutes & hips and hip abductors (outer thighs). The main muscles are the rectus abdominis.
What equipment do you need for the Alternating Leg Raise with Head Up?
None. The Alternating Leg Raise with Head Up is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Leg Raise with Head Up variations and alternatives?
Similar exercises include the Alternating Double Hand Leg Lift Crunch, Alternating Leg Pull, Alternating Foot V Raises and Alternating 45-Degree Bent-Leg Extension.
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