What muscles do Alternate Leg Raises work?

Alternate Leg Raises primarily target the lower abs, while also engaging the upper abs, obliques, and hip flexors. This makes the exercise effective for strengthening your core and improving hip mobility.

Do I need any equipment for Alternate Leg Raises?

No equipment is required for Alternate Leg Raises just your body weight and a flat surface such as a mat. If you want extra resistance, you can add ankle weights or hold a medicine ball between your feet.

Are Alternate Leg Raises suitable for beginners?

Yes, beginners can perform Alternate Leg Raises, but they should focus on keeping the lower back pressed into the floor and moving slowly to build core strength. If it's too challenging, start with bent knees or shorter lowering movements.

What are common mistakes to avoid during Alternate Leg Raises?

A common mistake is arching the lower back, which can cause strain and reduce core engagement. Avoid swinging your legs or using momentum focus on slow, controlled movements with a tight core throughout.

How many reps of Alternate Leg Raises should I do?

For general core training, aim for 2–3 sets of 10–15 alternating reps per leg. Beginners can start with fewer reps, while advanced athletes can increase to 20 reps or add time under tension by lowering the legs more slowly.

Are Alternate Leg Raises safe for people with lower back issues?

They can be safe if performed with proper form and a neutral spine, but people with lower back pain should consult a professional first. Using a mat and keeping the back flat against the floor will help minimize stress on the lower back.

What are some variations of Alternate Leg Raises?

You can make them easier by bending your knees or keeping your legs higher above the floor. For added difficulty, incorporate a scissor kick motion or use a resistance band around the ankles to increase core and hip flexor engagement.

Alternate Leg Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie flat on your back with your arms by your sides and legs extended upward, forming a 90-degree angle with your torso. Lower one leg toward the floor without touching it, while keeping the other leg raised, then alternate legs in a controlled motion. Keep your core engaged and your lower back pressed into the floor throughout the exercise.

Step-by-Step Instructions

Lie flat on your back on a mat or the floor with your arms extended by your sides, palms facing down for support.
Keep your legs straight and lift both legs off the ground until they are perpendicular to the floor, forming a 90-degree angle with your torso.
Slowly lower one leg toward the ground while keeping the other leg extended upward. Do not let the lowered leg touch the ground; stop just before it does.
Reverse the movement by raising the lowered leg back to the starting position while simultaneously lowering the other leg.
Continue alternating legs in a controlled manner, maintaining tension in your core throughout the exercise.
Breathe steadily, exhaling as you lower a leg and inhaling as you raise it back up.

Explore more lower abs exercises or bodyweight exercises in our exercise library.

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Weighted Hanging Leg Hip Raise

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Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles do Alternate Leg Raises work?: Alternate Leg Raises primarily target the lower abs, while also engaging the upper abs, obliques, and hip flexors. This makes the exercise effective for strengthening your core and improving hip mobility.
Do I need any equipment for Alternate Leg Raises?: No equipment is required for Alternate Leg Raises just your body weight and a flat surface such as a mat. If you want extra resistance, you can add ankle weights or hold a medicine ball between your feet.
Are Alternate Leg Raises suitable for beginners?: Yes, beginners can perform Alternate Leg Raises, but they should focus on keeping the lower back pressed into the floor and moving slowly to build core strength. If it's too challenging, start with bent knees or shorter lowering movements.
What are common mistakes to avoid during Alternate Leg Raises?: A common mistake is arching the lower back, which can cause strain and reduce core engagement. Avoid swinging your legs or using momentum focus on slow, controlled movements with a tight core throughout.
How many reps of Alternate Leg Raises should I do?: For general core training, aim for 2–3 sets of 10–15 alternating reps per leg. Beginners can start with fewer reps, while advanced athletes can increase to 20 reps or add time under tension by lowering the legs more slowly.
Are Alternate Leg Raises safe for people with lower back issues?: They can be safe if performed with proper form and a neutral spine, but people with lower back pain should consult a professional first. Using a mat and keeping the back flat against the floor will help minimize stress on the lower back.
What are some variations of Alternate Leg Raises?: You can make them easier by bending your knees or keeping your legs higher above the floor. For added difficulty, incorporate a scissor kick motion or use a resistance band around the ankles to increase core and hip flexor engagement.