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 targets the iliopsoas, with help from the adductor brevis and adductor longus, the pectineus, the sartorius, and the tensor fasciae latae. One leg rises as the other lowers, so the hip flexors never fully unload between reps. It builds hip flexor strength and endurance while training you to hold your lower back flat under load.
Cómo hacer el Lying Simultaneous Alternating Leg Raise
- 1Lie flat on your back on the floor with your legs extended and your arms at your sides, palms pressed down.
- 2Press your lower back into the floor and brace your core to set a stable starting position.
- 3Lift both legs a few inches off the floor to establish the bottom position, keeping your knees straight and your feet flexed.
- 4Raise your right leg to roughly 45–60° above the floor while the left leg stays low.
- 5Lower the right leg back toward the bottom position and raise the left leg to the same height at the same time, so the legs trade places in one smooth scissoring motion.
- 6Move at a controlled tempo of about two seconds up and two seconds down, exhaling as each leg rises and inhaling as it lowers.
- 7Keep alternating for the prescribed repetitions per leg without letting either heel touch down or your lower back peel off the floor.
- 8Lower both legs to the floor under control to finish the set.
Consejos de técnica
- The lower your legs travel, the harder the iliopsoas and adductors work — find the lowest point you can reach with your lower back still flat and make that your bottom position.
- Drive your palms and the backs of your shoulders into the floor to anchor your torso, so the hip flexors do the work instead of your upper body fighting for stability.
- Slide your hands palm-down under your glutes if your pelvis wants to tip forward; it helps you keep the lumbar spine flat while you build the strength to do it unaided.
- Treat back position as the limit, not leg height — if your back lifts, keep the legs higher and shorten the range rather than chasing depth.
Errores comunes
- Letting the lower back arch off the floor, which shifts the load from the iliopsoas onto the lumbar spine and raises injury risk.
- Swinging the legs quickly, which hands the work to momentum instead of the hip flexors and cuts the training stimulus.
- Bending the knees, which shortens the lever arm and makes the exercise far easier than intended.
- Resting a heel on the floor between reps, which dumps the tension and turns a continuous scissor into two separate single-leg raises.
- Yanking the head and shoulders up to help the legs move, which strains the neck and adds nothing to the hip flexors.
Preguntas frecuentes
What muscles does the lying simultaneous alternating leg raise work?
The primary muscle is the iliopsoas, the main hip flexor. The adductor brevis, adductor longus, pectineus, sartorius, and tensor fasciae latae act as synergists.
What is the difference between this exercise and a standard leg raise?
In a standard leg raise both legs move together and often rest at the bottom. Here the legs alternate in a scissoring pattern, so at least one hip flexor is always loaded and total time under tension goes up.
How low should I lower my legs before raising them again?
As low as you can go with your lower back still flat on the floor. That point is your working range — do not trade back position for extra range of motion.
Is the lying simultaneous alternating leg raise good for beginners?
Yes. Start with a short range of motion, keeping both legs higher, and focus on a flat lower back. Lower the bottom position as your core and hip flexors get stronger.
How many sets and reps should I do?
Two to four sets of 10–20 repetitions per leg works well. As a bodyweight movement, it responds better to higher reps at a controlled tempo than to short, fast sets.
