alternate-lying-floor-leg-raise
Lie on your back with legs extended straight, arms by your sides or under your lower back for support. Press your lower back firmly into the floor, engaging your core to prevent arching.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- rectus abdominis
- iliopsoas
Secondary muscles
- obliques
- quadriceps
Target muscles
- abs
- hips
How to perform
- 1
Lie on your back with legs extended straight, arms by your sides or under your lower back for support.
- 2
Press your lower back firmly into the floor, engaging your core to prevent arching.
- 3
Slowly raise one leg straight up towards the ceiling, keeping it as straight as possible without locking the knee.
- 4
Lift until your hip is flexed and your leg is perpendicular to the floor, or as high as comfortable without lifting your lower back.
- 5
Slowly lower the leg back down to the starting position, maintaining core engagement.
- 6
Repeat with the other leg, alternating sides for the desired number of repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
