Exercise
Alternate Lying Floor Leg Raise
The Alternate Lying Floor Leg Raise builds core control by lifting one leg at a time while keeping the lower body stable on the floor.
Alternate Lying Floor Leg Raise
The Alternate Lying Floor Leg Raise is performed lying flat on your back while raising one straight leg at a time off the floor. It is useful for developing core strength and control because each lift challenges you to stabilize your body without using momentum.
You should feel the effort mainly in the front of your core, with your hips helping to keep your lower body steady. Focus on pressing your lower back gently into the floor, moving each leg slowly, and keeping the range controlled rather than lifting as high as possible.
This exercise fits well into core-focused workouts, warm-ups, or endurance circuits. You can make it easier by bending the knees slightly or reducing the lift height, or harder by slowing the lowering phase and increasing time under tension.
How to Perform the Alternate Lying Floor Leg Raise
- Lie flat on your back with your legs extended straight and your arms at your sides, palms facing down for stability.
- Press your lower back firmly into the floor by engaging your core muscles and slightly tilting your pelvis.
- Keeping your legs straight, exhale as you slowly raise your right leg until it forms approximately a 45-90 degree angle with the floor.
- Maintain your left leg in contact with the floor while keeping it straight, with toes pointed slightly upward.
- Inhale as you lower your right leg back to the starting position in a controlled manner without letting it fully rest on the floor.
- Immediately proceed to raise your left leg using the same controlled movement while keeping your right leg hovering slightly above the floor.
- Continue alternating legs in a fluid motion, focusing on using your lower abdominal muscles rather than momentum to lift each leg.
- Maintain a neutral spine position throughout the exercise, avoiding any arching or pressing of your lower back off the floor.
Important information
- Keep your head and shoulders relaxed on the floor throughout the entire movement to avoid neck strain.
- If you experience lower back discomfort, try bending your knees slightly or placing your hands under your lower back for support.
- For increased difficulty, slow down the movement or hold each leg at the top position for 1-2 seconds before lowering.
- Focus on quality over quantity, ensuring proper form with each repetition rather than rushing through the exercise.
FAQ - Alternate Lying Floor Leg Raise
This exercise primarily targets the rectus abdominis (six-pack muscles) and the lower abs, while also engaging the hip flexors, obliques, and transverse abdominis for stability. The alternating pattern specifically increases oblique activation compared to standard leg raises.
The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.
For an easier version, bend your knees to reduce the lever length and place your hands under your lower back for support. If you need more challenge, add a small pause at the top of each leg lift or wear ankle weights to increase resistance.
Include this exercise 2-3 times weekly with at least 24 hours of recovery between sessions for optimal results. You can perform 2-4 sets of 10-15 repetitions per side, adjusting based on your fitness level and recovery capacity.
This can be safe for many with mild back concerns when performed correctly, as the floor provides support. However, consult a healthcare provider first, and ensure you maintain proper form by keeping your lower back pressed firmly against the floor throughout the movement.
Alternate Lying Floor Leg Raise
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