Exercise guide
Alternate Lying Floor Leg Raise
- Intermediate
- Compound
- Rep-based
- Waist
This exercise targets the lower abdominals and hip flexors while improving core stability and coordination. By alternating legs, it challenges the obliques to resist trunk rotation and maintains constant tension on the core.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with legs fully extended and arms by your sides or tucked under your glutes for lower back support.
- Press your lower back firmly into the floor to engage your core and eliminate any arching.
- Lift both feet 2-3 inches off the ground to establish the starting position.
How to do it
- Exhale as you lift one leg toward the ceiling, keeping it straight until it is nearly perpendicular to the floor.
- Inhale as you lower the leg back to the starting position in a controlled manner, stopping just before it touches the ground.
- Immediately repeat the movement with the opposite leg, alternating sides in a continuous, fluid motion.
- Maintain a steady tempo, focusing on a controlled 2-second descent for each rep.
Form checklist
- Keep the lower back glued to the floor at all times.
- Ensure the non-moving leg remains hovering just above the floor.
- Keep your legs as straight as possible throughout the movement.
- Avoid using momentum or swinging the legs to initiate the lift.
Pro tips
- Perform a posterior pelvic tilt (tuck your tailbone) before starting to maximize lower abdominal recruitment and protect the spine.
- Focus on 'pulling' the leg up with your core rather than just lifting the weight of the limb.
Make it harder
- Lift your head and shoulder blades off the floor into a 'hollow body' position to increase upper abdominal tension.
- Slow the lowering (eccentric) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the alternate lying floor leg raise work?
- The alternate lying floor leg raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the alternate lying floor leg raise?
- The alternate lying floor leg raise requires no equipment — just your body weight.
- Is the alternate lying floor leg raise good for beginners?
- The alternate lying floor leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.