Flutter Kick
Abs·Beginner
Alternating Leg Raise
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 Alternating Leg Raise
- 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 Alternating Leg Raise work?
The Alternating Leg Raise primarily targets the Lower Abs. Supporting muscles include Abs.
Is the Alternating Leg Raise a compound or isolation exercise?
The Alternating Leg Raise is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Alternating Leg Raise?
The Alternating Leg Raise is a bodyweight exercise. No equipment is needed.
What difficulty level is the Alternating Leg Raise?
The Alternating Leg Raise is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
