Alternating Standing Leg Lift
Tone your core and improve balance! This standing leg lift is a simple yet effective way to strengthen your abs and leg muscles.
The Alternating Standing Leg Lift mainly works the core and quads, with help from the hip abductors (outer thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Alternating Standing Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Hamstrings
Alternating Standing Leg Lift Variations and Alternatives
How to do the Alternating Standing Leg Lift
Standing Alternate Leg Lift (Plyometrics)
Positioning:
Stand upright with your feet shoulder-width apart.
Engage your core by pulling your belly button towards your spine.
Place your hands behind your head with elbows pointed out to the sides.
Movement:
Lift the Right Leg: Bend your right knee and lift your right leg towards your chest, keeping your foot flexed. Aim to lift your knee as high as comfortable.
Return to Start: Lower your right leg back to the starting position while maintaining your balance.
Lift the Left Leg: Immediately bend your left knee and lift your left leg toward your chest, similar to the right leg lift.
Repeat: Continue alternating legs in a controlled manner. Do 10-15 repetitions on each leg.
Tips:
Keep your back straight throughout the exercise to avoid strain.
Focus on using your core to stabilize your body while lifting your legs.
Perform the movement at a steady pace, gradually increasing speed as you grow more comfortable.
If you're feeling confident, try to add a slight hop when you lift each leg to include a plyometric element.
Alternating Standing Leg Lift FAQs
What muscles does the Alternating Standing Leg Lift work?
The Alternating Standing Leg Lift mainly works the core and quads, with help from the hip abductors (outer thighs) and hamstrings. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Alternating Standing Leg Lift?
None. The Alternating Standing Leg Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Standing Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Standing Leg Lift variations and alternatives?
Similar exercises include the 90-To-90 Kickout Leg Lift, Alternating Forward-Kick, Alternating Knee Front Step Drive and Alternating Hamstring Sky Punch Curl.
Training calculators
Work out the numbers behind your training before your next session.