About this exercise
A standing bodyweight exercise that alternately lifts each straight leg forward to hip height or above, challenging core stability, hip flexor strength, and balance. It also activates the glutes of the standing leg.
Standing Alternate Leg Lift
Step by step instructions, muscle activation and variants for the Standing Alternate Leg Lift.
EasyQuadricepsCore
How to Perform
- Stand tall with feet together and arms relaxed at your sides or extended forward for balance
- Brace your core and keep a slight bend in the standing knee
- Lift your right leg forward in a controlled manner, keeping it straight
- Raise it as high as comfortable without tilting the pelvis or leaning back
- Lower the right leg and immediately lift the left leg in the same manner
- Continue alternating legs in a smooth, controlled rhythm
- Keep your upper body upright and avoid swinging the legs
Muscle Activation
Primary
QuadricepsCore
Secondary
GlutesHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Standing Alternate Leg Lift
The Standing Alternate Leg Lift 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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