Alternating Straight-Leg Raise
Strengthen your core with alternating straight-leg raises! Improve balance and stability with this effective exercise using a stability ball.
The Alternating Straight-Leg Raise mainly works the core and lower back, with help from the hip adductors (inner thighs). You'll need: balance trainer (bosu ball).
Required Equipment
Alternating Straight-Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Lower Back (quadratus lumborum)
Secondary
Hip Adductors; Obliques
Alternating Straight-Leg Raise Variations and Alternatives
How to do the Alternating Straight-Leg Raise
Alternate Straight Leg Raise
Positioning:
Begin by placing a stability ball on the ground in front of you.
Sit on the ball and walk your feet out until your back is resting against the ball, forming a straight line from your shoulders to your feet.
Ensure your arms are positioned at your sides for balance.
Engage your core muscles throughout the exercise to maintain stability.
**Movement 1. Start with both feet flat on the floor.
Slowly lift your right leg off the ground, straightening it out in front of you. Keep your core engaged and your back in a straight line.
Hold the raised position for a couple of breaths, focusing on maintaining balance.
Lower your right leg back to the ground with control.
Next, repeat the movement with your left leg, lifting it straight in front of you.
Continue alternating legs, ensuring to maintain good posture throughout the exercise.
Aim for a set of 10-15 repetitions on each leg, or as many as feels comfortable while maintaining proper form.
Tips for Beginners:
If you find it difficult to maintain balance, you can perform the exercise without the stability ball until you build strength and stability.
Focus on controlled movements rather than speed for better muscle engagement.
If at any point you feel discomfort in your lower back, consider readjusting your position or reducing the range of motion.
Alternating Straight-Leg Raise FAQs
What muscles does the Alternating Straight-Leg Raise work?
The Alternating Straight-Leg Raise mainly works the core and lower back, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and quadratus lumborum.
What equipment do you need for the Alternating Straight-Leg Raise?
Balance trainer (bosu ball).
What workout day should the Alternating Straight-Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Straight-Leg Raise variations and alternatives?
Similar exercises include the Alternating Medicine-Ball V-Up, Single Leg Extension, Stability-Ball Seated Knee Extension and Stability-Ball Seated Knee Raise.
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