Exercise guide
Alternate Leg Raise
- Beginner
- Isolation
- Rep-based
- Lower legs
- Upper legs
- Waist
The Alternate Leg Raise is a foundational core exercise that isolates the lower abdominals and hip flexors by moving one limb at a time to maintain pelvic stability. It is highly effective for building the deep core strength required to protect the lower back during more complex movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended and feet together.
- Place your arms by your sides with palms facing down, or tuck your hands under your glutes for additional lower back support.
- Engage your core by pulling your belly button toward your spine and pressing your lower back firmly into the floor.
How to do it
- Exhale as you lift one leg toward the ceiling, keeping it as straight as possible, until it is roughly perpendicular to the floor.
- Inhale as you slowly lower the leg back down to the starting position with a controlled 2-second tempo.
- Immediately repeat the movement with the opposite leg, alternating sides for each repetition.
- Ensure the non-moving leg remains stationary and pressed into the floor (or hovering slightly for more challenge).
Form checklist
- Keep your lower back in constant contact with the floor; do not let it arch.
- Maintain a slight micro-bend in the knees if you have tight hamstrings, but keep the movement at the hip.
- Keep your neck and shoulders relaxed on the mat to avoid unnecessary tension.
- Control the descent of the leg rather than letting it drop quickly.
Pro tips
- Focus on the mind-muscle connection by imagining your lower abs pulling your thigh upward rather than just swinging your leg.
- Point your toes to create full-body tension, which helps stabilize the pelvis during the unilateral movement.
Make it harder
- Keep both heels hovering 2-3 inches off the floor throughout the entire set instead of resting them between reps.
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension for the rectus abdominis.
Frequently asked
- What muscles does the alternate leg raise work?
- The alternate leg raise primarily targets the abs and obliques, and also works the erector spinae and glutes as secondary muscles.
- What equipment do you need for the alternate leg raise?
- The alternate leg raise requires no equipment — just your body weight.
- Is the alternate leg raise good for beginners?
- Yes. The alternate leg raise is a beginner-friendly movement and a strong foundation to build on.