Bodyweight Wall-Support Squat Isometric-Hold
Quads·Intermediate·Compound
Exercise guide
Alternate Leg Raises
The Alternating Leg Raise strengthens the lower abdominals and hip flexors while improving core stability through controlled unilateral movement.
Category
Bodyweight
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
How to
How to do the Alternate Leg Raises
- 01
Lie flat on your back with legs extended and arms at your sides or under your hips for support.
- 02
Brace your core and press your lower back into the floor.
- 03
Lift one leg upward while keeping the other leg hovering just above the ground.
- 04
Raise the working leg until it reaches about 90 degrees or as high as mobility allows.
- 05
Lower it slowly as you raise the opposite leg.
- 06
Continue alternating in a controlled, steady rhythm.
Performance tips
Cues that matter
- Keep your lower back pressed into the floor
- Control the lowering phase
- Avoid swinging or using momentum
Common questions
Frequently asked
What muscles does the Alternate Leg Raises work?
The Alternate Leg Raises primarily targets the Quads. Supporting muscles include Abs.
Is the Alternate Leg Raises a compound or isolation exercise?
The Alternate Leg Raises is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Alternate Leg Raises?
The Alternate Leg Raises is a bodyweight exercise. No equipment is needed.
What difficulty level is the Alternate Leg Raises?
The Alternate Leg Raises is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
