Lying Alternate Back Raise

Muscles worked

Setup

1. Lie face down on a flat surface with your legs straight and arms extended fully overhead.
2. Position your forehead toward the floor to maintain a neutral spine and neck.
3. Place your feet hip-width apart and your palms facing each other in a neutral position.

How to do it

1. Exhale as you simultaneously lift your right arm and left leg a few inches off the floor in a controlled motion.
2. Hold the top position for one second, focusing on the contraction in your lower back, glutes, and rear deltoids.
3. Inhale as you slowly lower both limbs back to the starting position, resisting gravity.
4. Repeat the movement using the left arm and right leg, continuing to alternate sides for the duration of the set.

Form checklist

• Keep your gaze directed at the floor to avoid hyperextending the neck.
• Keep your arms and legs straight; do not bend at the elbows or knees to 'cheat' the range of motion.
• Focus on lifting through the shoulder and hip rather than just arching the lower back.
• Maintain a slow, rhythmic tempo to ensure muscle engagement over momentum.

Pro tips

• Think about reaching toward opposite walls to create length in the spine while you lift, which helps decompress the vertebrae.
• Squeeze the glute of the lifting leg hard to ensure the hip is extending properly and the lower back isn't doing all the work.
• Keep your core braced by imagining you are pulling your belly button slightly away from the floor.

Make it harder

• Add a 3-5 second pause at the top of each repetition to increase time under tension for the postural muscles.
• Hold light weights or water bottles in your hands to increase the demand on the deltoids and trapezius.

Frequently asked

What muscles does the lying alternate back raise work?

The lying alternate back raise primarily targets the erector spinae and trapezius, and also works the biceps and triceps as secondary muscles.

What equipment do you need for the lying alternate back raise?

The lying alternate back raise requires no equipment — just your body weight.

Is the lying alternate back raise good for beginners?

Yes. The lying alternate back raise is a beginner-friendly movement and a strong foundation to build on.

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