Alternate Leg Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Alternate Leg Raise

Step by step instructions, muscle activation and variants for the Alternate Leg Raise.

EasyAbsCore

About this exercise

A bodyweight core exercise performed lying on your back, alternately raising each straight leg to challenge the abdominals and hip flexors while keeping the lower back pressed into the floor. Alternating the legs prevents full rest between reps, increasing time under tension for the core.

How to Perform

  • Lie flat on your back with legs straight, arms at your sides or placed under your lower back for support
  • Press your lower back firmly into the floor and brace your core
  • Slowly raise one straight leg to approximately 45–90 degrees, keeping the other leg hovering just above the floor
  • Lower the raised leg back toward the floor without letting it touch, then raise the other leg
  • Continue alternating in a slow, controlled manner for the desired number of reps per side

Muscle Activation

Primary
AbsCore
Secondary
Quadriceps

Common Mistakes

Common mistakes content is coming soon.

About the Alternate Leg Raise

The Alternate Leg Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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