Alternate Leg Raise With Head Up

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your hands palms-down by your sides or slightly tucked under your glutes for lower back support.
3. Lift your head, neck, and shoulder blades off the floor, tucking your chin slightly toward your chest.
4. Hover both feet 2-3 inches off the ground to engage the core before starting the movement.

How to do it

1. Exhale as you lift one leg toward the ceiling, keeping it perfectly straight, until it is nearly perpendicular to the floor.
2. Inhale as you lower the leg back to the starting hover position with a slow, controlled tempo.
3. Immediately repeat the movement with the opposite leg while keeping the non-moving leg hovering just above the floor.
4. Continue alternating sides, ensuring your shoulder blades stay lifted and your lower back remains pinned to the mat.

Form checklist

• Keep your lower back pressed firmly into the floor at all times; do not let it arch.
• Maintain the lift in your upper torso to keep the upper abdominals engaged.
• Ensure the hovering leg does not touch the ground between repetitions.
• Keep your legs straight and toes pointed to maximize tension through the anterior chain.

Pro tips

• Focus on 'pulling' the leg up using your lower abs rather than just swinging at the hip joint.
• Maintain a 'hollow body' position by actively pulling your belly button toward your spine to eliminate any gap under your lumbar.

Make it harder

• Slow down the lowering phase to a 3-second count to increase time under tension.
• Reach your arms straight out toward your feet instead of keeping them on the floor to further challenge your stability.

Frequently asked

What muscles does the alternate leg raise with head up work?

The alternate leg raise with head up 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 with head up?

The alternate leg raise with head up requires no equipment — just your body weight.

Is the alternate leg raise with head up good for beginners?

The alternate leg raise with head up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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