Alternate Leg Raise
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Quadriceps, Sartorius
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The alternate leg raise is a bodyweight core and hip-flexor exercise that primarily targets the iliopsoas (deep hip flexors) and the rectus abdominis, with the quadriceps and sartorius assisting as you lift each leg. Performed lying on your back and raising one straight leg at a time, it builds lower-ab control and hip strength with no equipment.
How to do the Alternate Leg Raise
- 1Lie flat on your back with your legs extended, feet together, and arms resting by your sides with palms down for stability.
- 2Press your lower back gently into the floor and brace your core to remove any arch under your spine.
- 3Keeping the leg straight, raise one leg toward the ceiling under control until it is roughly perpendicular to the floor.
- 4Pause briefly at the top, keeping your hips level and the opposite leg flat on the ground.
- 5Lower the raised leg back down with control, stopping just before your heel touches the floor.
- 6Repeat the movement with the opposite leg, alternating one leg at a time.
- 7Continue alternating for your target reps, keeping your core braced and your lower back pinned throughout.
Form tips
- Keep the working leg straight but not locked, so the lift comes from your hip flexors and lower abs rather than momentum.
- Move slowly on the way down — the lowering phase is where the rectus abdominis works hardest to control the leg.
- Keep your lower back pressed into the floor the entire set; if it starts to arch, reduce your range of motion.
- Exhale as you raise the leg and inhale as you lower it to help maintain core bracing.
Common mistakes
- Letting the lower back arch off the floor, which shifts load off the abs and strains the lumbar spine.
- Swinging the leg up with momentum instead of lifting under control, which reduces tension on the hip flexors and abs.
- Bending the working knee, which shortens the lever and lets the quadriceps take over from the core.
- Dropping the leg quickly at the bottom, wasting the most effective part of the rep and risking a lower-back jolt.
Frequently asked questions
What muscles does the alternate leg raise work?
It primarily works the iliopsoas (deep hip flexors) and the rectus abdominis, with the quadriceps and sartorius assisting to keep the leg straight as you raise it.
Is the alternate leg raise good for beginners?
Yes. Raising one leg at a time is easier than a double-leg raise, making it a good starting point for building lower-ab and hip-flexor strength before progressing.
Why do I feel the alternate leg raise in my lower back?
Usually because your lower back is arching off the floor instead of staying pressed down. Brace your core harder and lower your range of motion until the work stays in your abs and hip flexors.
How many sets and reps should I do?
For most lifters, 3 sets of 10–15 reps per leg works well. Focus on slow, controlled lowering rather than chasing high rep counts.
What's a good progression from the alternate leg raise?
Once it feels easy, move to a double leg raise — raising both straight legs together increases the load on the rectus abdominis and hip flexors.
