Alternate Lying Floor Leg Raise

Alternate Lying Floor Leg Raise

Hips, Waist · Body weight

Target muscles

Rectus abdominisIliopsoas

Also works

SartoriusAdductor brevisAdductor magnusQuadricepsTensor fasciae lataePectineusObliquesAdductor longus

The Alternate Lying Floor Leg Raise is a beneficial exercise that primarily targets the lower abdominal muscles and hip flexors, helping to strengthen the core and improve balance. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual strength levels. Individuals may want to incorporate this exercise into their routine to enhance core stability, improve posture, and aid in daily movements or other athletic performances.

How to do it

  1. 1Lift one leg off the ground, keeping it straight, until it forms a 90-degree angle with your body.
  2. 2Hold this position for a few seconds, then slowly lower your leg back down to the floor.
  3. 3Repeat the same movement with your other leg, keeping your lower back pressed against the floor throughout the exercise.
  4. 4Continue alternating between both legs for the desired number of repetitions, ensuring your movements are controlled and deliberate.

Tips

  • Controlled Movement: When raising your leg, do so in a slow and controlled manner. Avoid the common mistake of using momentum to lift your leg, as this can lead to lower back strain and reduces the effectiveness of the exercise on your abdominal muscles.
  • Keep Your Lower Back Pressed Down: A common mistake is arching the lower back off the floor, which can cause back pain and injury. To avoid this, keep your lower back pressed firmly against the floor during the entire movement. You can achieve this by engaging your core and imagining you're trying to press your belly button down to the floor.
  • Full Range of Motion: Ensure that you're using a full range of motion by lowering your leg as far

Related exercises

Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits