Skip to main content
Back

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.

Ab exercises
Abs
Bodyweight exercises equipment
Bodyweight exercises
Fatigue level
Low 2/3 High
Alternate Lying Floor Leg Raise
Add to Workout

Alternate Lying Floor Leg Raise

Build
·

The alternate lying floor leg raise targets the lower portion of the rectus abdominis and the hip flexors by lifting one leg at a time while lying flat on your back. Alternating legs keeps continuous tension on the core while giving each hip flexor a brief rest, which allows for more total reps with good form. Press your lower back firmly into the floor throughout the movement to maximize abdominal engagement and protect the lumbar spine.

Proper breathing technique during abdominal exercises influences both performance and safety. Controlled exhalation during the lifting phase increases intra-abdominal pressure in a way that supports the spine, while breath-holding under heavy loads — the Valsalva maneuver — should be used cautiously and is less relevant for bodyweight core work (Hackett & Chow, 2013).

Leg raise variations activate both the abdominal wall and the pelvic floor musculature, which contributes to overall trunk stability (Ithamar et al., 2018). Lower each leg slowly and stop just above the floor before raising the opposite leg. Aim for 3 sets of 12–20 total reps (6–10 per side), focusing on smooth, controlled movement rather than speed.

Content follows our evidence-based methodology
Report an issue

Thank you for your feedback!

Technique and form

How to perform the Alternate Lying Floor Leg Raise

  1. Lie flat on your back with your legs extended straight and your arms at your sides, palms facing down for stability.
  2. Press your lower back firmly into the floor by engaging your core muscles and slightly tilting your pelvis.
  3. Keeping your legs straight, exhale as you slowly raise your right leg until it forms approximately a 45-90 degree angle with the floor.
  4. Maintain your left leg in contact with the floor while keeping it straight, with toes pointed slightly upward.
  5. Inhale as you lower your right leg back to the starting position in a controlled manner without letting it fully rest on the floor.
  6. Immediately proceed to raise your left leg using the same controlled movement while keeping your right leg hovering slightly above the floor.
  7. Continue alternating legs in a fluid motion, focusing on using your lower abdominal muscles rather than momentum to lift each leg.
  8. 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.
Alternate Lying Floor Leg Raise — Step 1
Alternate Lying Floor Leg Raise — Step 2

Common Mistakes: Alternate Lying Floor Leg Raise

Letting your lower back arch off the floor

Press your lower back into the ground throughout the movement. If it arches, the exercise is too advanced — try an easier variation.

Forgetting to breathe

Exhale during the contraction and inhale as you lower. Steady breathing helps you maintain core engagement.

Swinging your body for momentum

Keep everything still except the joint you're working. If you need to swing, the weight is too heavy.

Progressing too fast

Master the basic version before trying harder variations. Build a solid foundation first.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Benefits of the Alternate Lying Floor Leg Raise

Builds stronger abdominal muscles

The Alternate Lying Floor Leg Raise directly targets your abdominal muscles, helping you build strength and size in this area over time.

Focused muscle targeting

As an isolation exercise, the Alternate Lying Floor Leg Raise lets you zero in on your abdominal muscles without other muscles taking over. This is great for bringing up a weak point or adding definition.

Strengthens your core foundation

A stronger core improves your posture, protects your lower back, and makes you more stable during every other exercise you do.

Equipment advantage

Using your own bodyweight makes this exercise accessible anywhere without equipment, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Alternate Lying Floor Leg Raise can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Alternate Lying Floor Leg Raise

The Alternate Lying Floor Leg Raise is an isolation exercise that focuses your effort on the abdominal muscles. Here's a breakdown of every muscle involved.

Primary muscles

Abs — Your abdominal muscles brace your core and keep your spine safe. These are the main muscle doing the heavy lifting during the Alternate Lying Floor Leg Raise.

Secondary muscles

Hip Flexors — Your hip flexor muscles lift and control the leg during the movement. While not the main focus, these muscles play an important supporting role.

The Alternate Lying Floor Leg Raise primarily works 1 muscle with 1 supporting muscle assisting the movement.

Muscles worked during the Alternate Lying Floor Leg Raise

FAQ - Alternate Lying Floor Leg Raise

What muscles does the Alternate Lying Floor Leg Raise target?

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.

What are the most common form mistakes with this exercise?

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.

How can I modify this exercise if it's too difficult?

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.

How often should I include Alternate Lying Floor Leg Raises in my routine?

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.

Is this exercise safe if I have lower back issues?

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.

Scientific References

The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise

Hackett DA, Chow CM · J Strength Cond Res (2013)

Abdominal and pelvic floor electromyographic analysis during abdominal hypopressive gymnastics

Ithamar L, de Moura Filho AG, Benedetti Rodrigues MA, et al. · J Bodyw Mov Ther (2018)

Low-Load Resistance Exercise With Blood Flow Restriction Versus High-Load Resistance Exercise on Hamstring Muscle Adaptations in Recreationally Trained Men

Kamiş O, Gürses VV, Şendur HN, et al. · J Strength Cond Res (2024)

Sources are peer-reviewed academic publications from PubMed.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Reviewer 1 Reviewer 2 Reviewer 3 Reviewer 4 Reviewer 5
Be among the first to join!
GrabGains workout plans