Alternating Wide Leg Lift
The Alternating Wide Leg Lift mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Wide Leg Lift Muscles Worked
Primary
Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
How to do the Alternating Wide Leg Lift
Setup
Sit on a mat with your legs extended out as wide as possible into a straddle position.
Keep your spine tall and maintain an upright torso throughout the movement.
Place your hands on the floor in front of you for stability.
Execution
Engage your core and hip flexors to lift one leg off the ground, keeping the leg straight.
Pause briefly at the top of the lift, ensuring you do not lean excessively to the opposite side to compensate.
Lower the leg back down with control to the starting position.
Alternate legs, lifting the other side to complete the rep.
Continue switching sides for the desired number of repetitions.
Alternating Wide Leg Lift FAQs
What muscles does the Alternating Wide Leg Lift work?
The Alternating Wide Leg Lift mainly works the core, with help from the quads. The main muscles are the iliopsoas.
What equipment do you need for the Alternating Wide Leg Lift?
None. The Alternating Wide Leg Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Wide Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
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