Alternate Leg Raise
Description
The alternate leg raise is a standing exercise where you alternately lift one straight leg forward as high as possible while standing on the other. It builds hip flexor strength, improves balance, and serves as a dynamic warm-up for the hip flexors.
Muscle Group
Equipment Required
Alternate Leg Raise Instructions
- Stand tall with feet hip-width apart.
- Lift your right leg straight forward as high as comfortable, keeping it straight.
- Lower it back to the floor.
- Lift your left leg straight forward.
- Continue alternating.
- Keep your torso upright — avoid leaning back.
- Move with control — not momentum.
- Aim for 10 to 15 lifts per leg.
Alternate Leg Raise Form & Visual
Alternate Leg Raise Benefits
- Builds hip flexor strength
- Improves balance and stability
- Useful dynamic warm-up
- No equipment needed
- Develops standing core stability
- Beginner-friendly
Alternate Leg Raise Muscles Worked
- Hip flexors (iliopsoas)
- Quadriceps (leg hold)
- Core (stabilizer)
- Gluteus medius (standing leg)
Alternate Leg Raise Variations & Alternatives
- Standing Leg Swing
- Lying Leg Raise
- Standing Knee Raise
- Marching in Place
- High Knees
