Step by step instructions, muscle activation and variants for the Lying Alternate Back Raise.
A prone bodyweight exercise where you alternately lift opposite arm and leg while lying face down on the floor. The movement targets the lower back extensors and glutes while the opposite limbs work to stabilise the body, making it an effective rehabilitation and functional-strength drill.
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The Lying Alternate Back 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.