Alternating Bodyweight Lying Leg Raise
Strengthen your core with alternating leg raises! Improve stability and tone your abs with this challenging exercise.
The Alternating Bodyweight Lying Leg Raise mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Alternating Bodyweight Lying Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Alternating Bodyweight Lying Leg Raise Variations and Alternatives
How to do the Alternating Bodyweight Lying Leg Raise
Lie down flat on your back on the floor or an exercise mat with your legs extended straight out in front of you.
Place your hands by your sides or under your glutes for lower back support.
Lift one leg off the ground to an approximately 90-degree angle or as high as you can while keeping your leg straight.
Keep the other leg straight and either keep it hovering above the ground or let it rest on the ground, depending on your core strength and control.
Lower the raised leg back to the starting position in a controlled manner.
Alternate and raise the other leg to the same angle, maintaining the straightness and control.
Continue to alternate between legs for the desired number of repetitions.
Focus on keeping your abdominals engaged and your lower back pressed into the floor to avoid any arching during the exercise.
Remember to breathe steadily throughout the exercise, exhaling as you lift each leg and inhaling as you lower it. Adjust the range of motion to suit your current fitness level, with the goal of keeping the movements controlled and avoiding any jerky motions.
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Alternating Bodyweight Lying Leg Raise FAQs
What muscles does the Alternating Bodyweight Lying Leg Raise work?
The Alternating Bodyweight Lying Leg Raise mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Bodyweight Lying Leg Raise?
None. The Alternating Bodyweight Lying Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Bodyweight Lying Leg Raise variations and alternatives?
Similar exercises include the Alternating Leg Pull, Alternating Toe-Tap Leg Lift, Alternating Foot V Raises and Alternating 45-Degree Bent-Leg Extension.
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