Lying Alternate Bent Leg Raise

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended.
2. Place your arms by your sides with palms facing down, or tuck your hands slightly under your glutes for extra lower back support.
3. Engage your core by pressing your lower back firmly into the floor to eliminate any arch.

How to do it

1. Exhale as you lift one leg, bending the knee toward your chest until your hip and knee both reach a 90-degree angle.
2. Inhale as you slowly lower the leg back to the starting position, extending it fully without letting your heel touch the floor.
3. Repeat the movement with the opposite leg, alternating sides in a controlled, rhythmic fashion.
4. Maintain a steady tempo of 2 seconds for the lift and 2 seconds for the lowering phase.

Form checklist

• Keep your lower back in constant contact with the mat throughout the entire set.
• Avoid using momentum; move the leg using only your abdominal and hip flexor strength.
• Keep your neck and shoulders relaxed to avoid unnecessary tension in the upper body.
• Ensure the non-moving leg remains stable and straight as the other leg moves.

Pro tips

• Focus on the mind-muscle connection by imagining your lower abs pulling your knee toward your torso.
• For maximum tension, keep the 'resting' leg hovering two inches off the ground instead of letting it rest on the floor.

Make it harder

• Transition to a Straight Leg Raise by keeping both legs completely straight throughout the movement to increase the lever arm.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the lying alternate bent leg raise work?

The lying alternate bent leg raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the lying alternate bent leg raise?

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

Is the lying alternate bent leg raise good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals