Alternating Lying Back Raise
Strengthen your back & core with alternating arm & leg raises. Improve posture and stability with this bodyweight exercise!
The Alternating Lying Back Raise mainly works the lower back and back, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Lying Back Raise Muscles Worked
Primary
Spinal Erectors (erector spinae); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Alternating Lying Back Raise Variations and Alternatives
How to do the Alternating Lying Back Raise
Positioning:
Begin by lying face down on your mat or soft surface.
Extend your arms straight out in front of you with your palms facing down.
Your legs should be straight and together, with your toes pointed.
Movement:
Engage your core muscles to stabilize your body.
Simultaneously raise your right arm and left leg a few inches off the ground. Keep both limbs straight.
Hold this position for a brief moment, focusing on squeezing your back muscles.
Slowly lower your right arm and left leg back to the starting position.
Repeat the movement with your left arm and right leg.
Continue alternating sides for the desired number of repetitions, usually 10-15 per side.
Remember to breathe steadily throughout the exercise, exhaling as you lift your limbs and inhaling as you lower them.
Tips:
Maintain a neutral spine to avoid straining your neck.
Avoid lifting your legs too high; focus on using your back muscles.
Ensure movements are controlled and smooth to maximize effectiveness.
Alternating Lying Back Raise FAQs
What muscles does the Alternating Lying Back Raise work?
The Alternating Lying Back Raise mainly works the lower back and back, with help from the glutes & hips. The main muscles are the erector spinae and latissimus dorsi.
What equipment do you need for the Alternating Lying Back Raise?
None. The Alternating Lying Back Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Back Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Lying Back Raise variations and alternatives?
Similar exercises include the Alternating Superman, Dynamic Bird Dog, Locust Pose and Alternating Lying Shift Posterior Pelvic Hold.
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