Lying alternating leg raise
Alternate leg raises are a potent core-strengthening exercise. This movement primarily targets the lower abs but also engages the hip flexors and lower back muscles. By alternating the raising and lowering of each leg, it promotes stability and coordination. Athletes will benefit from enhanced core strength, which supports better posture and reduces injury risk. This exercise also improves overall mobility and agility, making it valuable for sports that require quick directional changes and strong core engagement. It's an efficient way to build a solid foundation for athletic performance.
| Primary muscle group: | Legs |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
33
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Lie supine (on your back) on a mat or a bench.
- 2Place your hands under your buttocks to raise and support your pelvis.
- 3Raise both legs a little off the floor or bench.
- 4Keeping your legs straight, raise one leg vertically into the air.
- 5Lower the same leg to the starting position as you simultaneously raise the opposite leg vertically into the air.
- 6Keep alternating these leg movements, raising one leg as you lower the opposite one.
Tips & Tricks
Engage Your Core: Make sure to keep your abs tight and engaged throughout the movement to maximize effectiveness and protect your lower back.
Control Your Movements: Perform the leg raises in a slow and controlled manner. Avoid using momentum to lift your legs as it will reduce the effectiveness of the exercise.
Monitor Your Breathing: Inhale as you lower your leg and exhale as you raise it. Proper breathing assists in maintaining stability and enhances core engagement.
Use a Mat: Ensure you lie on a comfortable surface, like an exercise mat, to protect your lower back and avoid discomfort.
Avoid Arching: Keep your lower back pressed firmly against the floor to maintain proper form and protect your spine.
Start with Bent Knees: If you’re new to this exercise or find it difficult, you can start with your knees bent and gradually progress to straight-legged raises.
Keep Your Head Down: Rest your head and neck on the floor to avoid unnecessary strain and maintain a neutral spine position.
Leg Height: Raise your leg to a height that feels comfortable yet challenging. Do not force your leg higher than your flexibility allows.
Align Your Body: Keep your legs aligned with your hips throughout the exercise to ensure balanced and effective muscle engagement.
Incorporate Variations: To keep your workout interesting and target different muscle groups, consider adding variations like holding a medicine ball between your ankles or performing the exercise at a slower tempo.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
