Lying Simultaneous Alternating Leg Raise
Description
The lying simultaneous alternating leg raise has one leg rise as the other lowers in a continuous scissor pattern. The motion challenges core endurance and hip flexor strength.
Muscle Group
Equipment Required
Lying Simultaneous Alternating Leg Raise Instructions
- Lie flat on your back with the legs extended.
- Place the hands at your sides for support.
- Brace the core and press the lower back to the floor.
- Lift one leg up toward the ceiling keeping it straight.
- As the first leg lowers, lift the other leg up.
- Pass the legs at the midline of the body.
- Continue the scissor motion smoothly.
- Repeat for the desired number of repetitions per leg.
Lying Simultaneous Alternating Leg Raise Form & Visual
Lying Simultaneous Alternating Leg Raise Benefits
- Trains core endurance with continuous tension.
- Hammers the lower abs and hip flexors.
- No equipment needed.
- Easy to scale by adjusting leg height.
- Carryover to flutter kicks and hanging leg raises.
- Develops anterior core stability.
Lying Simultaneous Alternating Leg Raise Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques
- Quadriceps
Lying Simultaneous Alternating Leg Raise Variations & Alternatives
- Flutter Kick
- Scissor Kick
- Lying Leg Raise
- Bicycle Crunch
