Alternating Lying Single-Leg Drop
UpdatedTorch your lower abs and build core stability with this controlled leg movement. A perfect, low-impact exercise to strengthen your midsection while protecting your lower back.
The Alternating Lying Single-Leg Drop mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Lying Single-Leg Drop Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis)
How to do the Alternating Lying Single-Leg Drop
Setup
Lie flat on your back on a yoga mat with your arms resting by your sides.
Extend both legs straight up towards the ceiling, forming an 'L' shape with your torso.
Movement
Maintain core engagement throughout the movement to keep your lower back pressed firmly against the mat.
Slowly lower one leg towards the floor in a controlled manner, stopping just before your heel touches the ground.
Return the lowered leg to the starting position with control.
Immediately repeat the movement with the opposite leg, alternating sides with each repetition.
Form Tips
Ensure your lower back does not arch; tuck your pelvis slightly if necessary.
Move in a slow, rhythmic fashion rather than using momentum to swing your legs.
Keep your breath steady, exhaling as you lower the leg and inhaling as you bring it back up.
Alternating Lying Single-Leg Drop FAQs
What muscles does the Alternating Lying Single-Leg Drop work?
The Alternating Lying Single-Leg Drop mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Alternating Lying Single-Leg Drop?
None. The Alternating Lying Single-Leg Drop is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Single-Leg Drop go on?
It belongs on leg day in a push/pull/legs routine.
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