Lying Simultaneous Alternating Leg Raise
- Músculo objetivo
- Iliopsoas
- Músculos sinergistas
- Adductor Brevis, Adductor Longus, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The lying simultaneous alternating leg raise is a bodyweight hip flexor exercise that primarily targets the iliopsoas, with assistance from the adductor brevis, adductor longus, pectineous, sartorius, and tensor fasciae latae. By raising one leg while lowering the other in a controlled alternating pattern, it builds hip flexor strength and endurance while challenging your ability to keep your lower back stable throughout the movement.
Cómo hacer el Lying Simultaneous Alternating Leg Raise
- 1Lie flat on your back on the floor with your legs fully extended and your arms at your sides, palms facing down.
- 2Press your lower back firmly into the floor and brace your core to establish a stable starting position.
- 3Raise your right leg to roughly 45–60 degrees above the floor, keeping the knee straight and the foot flexed.
- 4As you begin lowering your right leg, simultaneously raise your left leg to the same height.
- 5Continue alternating legs in a smooth, controlled scissoring motion, as if each leg is trading places with the other.
- 6Keep your lower back pressed into the floor throughout each repetition — do not allow your lumbar spine to arch away from the surface.
- 7Breathe steadily: exhale as each leg rises, inhale as it descends.
- 8Complete the prescribed number of repetitions per leg, then lower both legs slowly to the floor.
Consejos de técnica
- The lower the legs travel toward the floor without your back arching, the harder the iliopsoas and adductors work — find the lowest point where you can still maintain a flat lower back.
- Move slowly and deliberately rather than relying on momentum; a 2-second raise and 2-second lower tempo keeps the target muscles under tension.
- Actively press your palms into the floor to give your torso a stable anchor, which lets your hip flexors work more efficiently.
- If you feel your lower back lifting, reduce the range of motion until your core strength allows a fuller descent.
Errores comunes
- Allowing the lower back to arch off the floor, which shifts the load away from the iliopsoas and onto the lumbar spine, increasing injury risk.
- Using a fast, swinging motion to raise the legs, which transfers the work from the hip flexors to momentum and reduces the training stimulus.
- Bending the knees during the movement, which shortens the lever arm and makes the exercise significantly easier than intended.
- Holding your breath during the set, which spikes blood pressure and breaks the steady bracing rhythm that keeps your lower back pinned to the floor.
- Letting the descending leg drop under gravity instead of lowering it under control, which hands half of every rep to gravity and cuts the time under tension for the hip flexors.
Preguntas frecuentes
What muscles does the lying simultaneous alternating leg raise work?
The primary muscle is the iliopsoas (hip flexor). The adductor brevis, adductor longus, pectineous, sartorius, and tensor fasciae latae all act as synergists to assist the movement.
What is the difference between this exercise and a standard leg raise?
In a standard leg raise both legs move together, while this variation alternates legs in a scissoring pattern. The alternating motion requires greater coordination and keeps at least one hip flexor under tension at all times, which can increase total time under load.
How low should I lower my legs before raising them again?
Lower each leg as far as you can while keeping your lower back flat on the floor. This is your personal working range — do not sacrifice back position for a greater range of motion.
Can beginners do this exercise?
Yes. Beginners should start with a shorter range of motion, keeping the legs at a higher angle, and focus on maintaining a neutral lower back. As core and hip flexor strength improve, the legs can travel lower.
How many reps and sets should I do?
Two to four sets of 10–20 repetitions per leg is a common range. Because this is a bodyweight movement, higher rep ranges with controlled tempo are generally more effective for building endurance and strength in the hip flexors.
