What muscles do Alternate Lying Floor Leg Raises work?

This exercise primarily targets the lower abs, while also engaging the upper abs, obliques, and the upper legs. The alternating movement helps tone and strengthen the core while improving hip flexor endurance.

Do I need any equipment to perform Alternate Lying Floor Leg Raises?

No equipment is required just your body weight and a flat surface. For added comfort, you can use an exercise mat or towel under your back.

Is the Alternate Lying Floor Leg Raise suitable for beginners?

Yes, beginners can perform this exercise provided they focus on maintaining proper form and keeping the lower back pressed to the floor. Start with fewer repetitions and progress gradually as core strength improves.

What are common mistakes to avoid when doing Alternate Lying Floor Leg Raises?

Avoid arching your lower back or using momentum to swing your legs. Keep your core engaged, move slowly, and control both the upward and downward phases to maximize benefits and prevent strain.

How many sets and reps should I do for best results?

For general core strength, aim for 2–3 sets of 10–15 repetitions per leg. For endurance, you can increase the reps or perform the exercise for 30–60 seconds per set.

Are there any safety tips for performing this exercise?

Always keep your lower back in contact with the floor to protect the spine and avoid strain. If you feel discomfort in the lower back or hips, reduce your range of motion or rest between sets.

What are some variations of the Alternate Lying Floor Leg Raise?

You can add ankle weights for increased resistance or perform the movement with both legs lifting and lowering together for a more challenging core workout. Another option is bending the knees slightly if you have tight hamstrings.

Alternate Lying Floor Leg Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie flat on your back with arms by your sides and legs straight, then lift both legs up until they are perpendicular to the floor. Lower one leg toward the ground while keeping the other extended upward, then alternate legs in a controlled, steady motion. Keep your core engaged and lower back pressed to the floor throughout the exercise.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your arms extended by your sides, palms facing down for stability.
Keep your legs straight and together, ensuring your core is engaged throughout the movement.
Slowly lift both legs upward until they are perpendicular to the floor, forming a 90-degree angle with your torso.
Lower one leg back down towards the floor in a controlled manner while keeping the other leg extended upward.
Alternate the movement by raising the lowered leg back up and lowering the other leg, maintaining a smooth and steady rhythm.
Repeat the alternating leg raises for the desired number of repetitions, ensuring your lower back remains in contact with the floor to avoid strain.

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

Alternative Exercises

Leg Raise with Slightly Bent Knees

Lower Abs

Bodyweight

Lying Leg Raise

Lower Abs

Bodyweight

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles do Alternate Lying Floor Leg Raises work?: This exercise primarily targets the lower abs, while also engaging the upper abs, obliques, and the upper legs. The alternating movement helps tone and strengthen the core while improving hip flexor endurance.
Do I need any equipment to perform Alternate Lying Floor Leg Raises?: No equipment is required just your body weight and a flat surface. For added comfort, you can use an exercise mat or towel under your back.
Is the Alternate Lying Floor Leg Raise suitable for beginners?: Yes, beginners can perform this exercise provided they focus on maintaining proper form and keeping the lower back pressed to the floor. Start with fewer repetitions and progress gradually as core strength improves.
What are common mistakes to avoid when doing Alternate Lying Floor Leg Raises?: Avoid arching your lower back or using momentum to swing your legs. Keep your core engaged, move slowly, and control both the upward and downward phases to maximize benefits and prevent strain.
How many sets and reps should I do for best results?: For general core strength, aim for 2–3 sets of 10–15 repetitions per leg. For endurance, you can increase the reps or perform the exercise for 30–60 seconds per set.
Are there any safety tips for performing this exercise?: Always keep your lower back in contact with the floor to protect the spine and avoid strain. If you feel discomfort in the lower back or hips, reduce your range of motion or rest between sets.
What are some variations of the Alternate Lying Floor Leg Raise?: You can add ankle weights for increased resistance or perform the movement with both legs lifting and lowering together for a more challenging core workout. Another option is bending the knees slightly if you have tight hamstrings.