Alternating Bent-Leg Raise
Strengthen your core! This exercise targets your abs with controlled, alternating leg lifts. Great for all fitness levels.
The Alternating Bent-Leg Raise mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Bent-Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques
Alternating Bent-Leg Raise Variations and Alternatives
How to do the Alternating Bent-Leg Raise
Start by lying flat on your back on a mat with your legs extended and your arms placed by your sides.
Tighten your abdominal muscles to stabilize your spine, and press your lower back into the floor to prevent arching.
Slowly lift one leg, bending the knee toward your chest while the other leg remains extended flat on the floor.
Keep the movement controlled, and hold the raised leg in the bent position for a brief moment.
Slowly lower the raised leg back to the starting position while maintaining core engagement.
Repeat with the opposite leg, alternating legs for each repetition.
Perform the desired number of repetitions, making sure to breathe smoothly throughout the exercise.
Tips:
Keep your movements smooth and controlled to maximize engagement of your core muscles.
Avoid holding your breath; exhale as you lift the leg and inhale as you lower it.
If you find your lower back arching, reduce the range of motion or take a break.
To increase difficulty, you can add ankle weights or perform the movement more slowly.
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Alternating Bent-Leg Raise FAQs
What muscles does the Alternating Bent-Leg Raise work?
The Alternating Bent-Leg Raise mainly works the core. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Bent-Leg Raise?
None. The Alternating Bent-Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Bent-Leg Raise variations and alternatives?
Similar exercises include the Alternating Leg Pull, Alternating Foot V Raises, Alternating 45-Degree Bent-Leg Extension and Alternating Single-Leg Raise.
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