Alternate Lying Floor Leg Raise
Description
The alternate lying floor leg raise lies flat on the back and alternates raising one straight leg at a time toward the ceiling while the other stays near the floor. Alternating legs maintains constant tension on the lower abs while being easier than double-leg raises.
Muscle Group
Equipment Required
Alternate Lying Floor Leg Raise Instructions
- Lie flat on your back. Arms at your sides, palms down. Press your lower back into the floor.
- Raise your right leg straight up toward the ceiling to about 90 degrees.
- As you lower your right leg, begin raising your left leg.
- Continue alternating in a smooth scissor pattern.
- Keep each leg straight throughout.
- Maintain lower back contact with the floor.
- Move with control — no swinging.
- Aim for 10 to 15 raises per leg.
Alternate Lying Floor Leg Raise Form & Visual
Alternate Lying Floor Leg Raise Benefits
- Constant lower ab tension through alternating pattern
- Easier than double-leg raises
- Builds hip flexor and lower ab strength
- No equipment needed
- Beginner-friendly progression
- Teaches pelvic stability
Alternate Lying Floor Leg Raise Muscles Worked
- Rectus abdominis (lower)
- Hip flexors
- Obliques (slight)
- Quadriceps (keeping legs straight)
