Alternating Lying Slight-Bend Back-Leg Raise
Strengthen your back and glutes! Gently lift and alternate legs in this effective, low-impact exercise.
The Alternating Lying Slight-Bend Back-Leg Raise mainly works the glutes & hips and lower back, with help from the hip abductors (outer thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Alternating Lying Slight-Bend Back-Leg Raise Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Hip Abductor (gluteus medius); Hamstrings
Alternating Lying Slight-Bend Back-Leg Raise Variations and Alternatives
How to do the Alternating Lying Slight-Bend Back-Leg Raise
Lying Alternating Slight Bent Back Leg Raise
Positioning
Start Position: Lie face down on the mat with your arms extended in front of you or placed under your forehead for support.
Leg Placement: Keep your legs extended straight behind you, hip-width apart.
Movement
Bend the Knee: Slightly bend your right knee, keeping your foot flexed.
Raise the Leg: Lift your right leg off the ground, engaging your lower back and glute muscles. Raise it to a height where you feel a contraction but not pain. Hold this position for a moment.
Lower the Leg: Slowly lower your right leg back to the starting position without letting it touch the ground completely.
Switch Sides: Repeat the movement with your left leg, bending the knee and lifting it while keeping the right leg on the ground.
Alternating Repetitions: Continue alternating legs for the desired number of repetitions or time. A good starting point could be 10-15 reps per leg.
Tips
Keep your hips squared to the mat throughout the exercise.
Focus on moving slowly and with control to maximize effectiveness and reduce the risk of injury.
Breathe out while lifting your leg and breathe in as you lower it.
If you experience discomfort, reduce the range of motion or consult with a fitness professional.
Alternating Lying Slight-Bend Back-Leg Raise FAQs
What muscles does the Alternating Lying Slight-Bend Back-Leg Raise work?
The Alternating Lying Slight-Bend Back-Leg Raise mainly works the glutes & hips and lower back, with help from the hip abductors (outer thighs) and hamstrings. The main muscles are the gluteus maximus and erector spinae.
What equipment do you need for the Alternating Lying Slight-Bend Back-Leg Raise?
None. The Alternating Lying Slight-Bend Back-Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Slight-Bend Back-Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Lying Slight-Bend Back-Leg Raise variations and alternatives?
Similar exercises include the Alternating Bodyweight Lying Leg Raise, Alternating Straight-Leg Raise, Alternating Superman and Alternating Bent-Leg Raise.
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