Alternate Leg Raise with Head-up
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Quadriceps, Sartorius
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The alternate leg raise with head-up is a bodyweight core exercise that targets the hip flexors (iliopsoas) and the rectus abdominis, with the quadriceps and sartorius assisting. Because your head and shoulders stay lifted off the floor the whole set, the abs work under constant tension while you raise one leg at a time.
How to do the Alternate Leg Raise with Head-up
- 1Lie flat on your back with your legs extended and your arms resting on the floor alongside your hips.
- 2Curl your head and shoulders up off the floor and hold them there, looking toward your knees to keep the abs engaged.
- 3Brace your core and press your lower back gently into the floor before you start moving your legs.
- 4Raise one leg in a controlled arc to roughly 45–90°, keeping it straight or with a slight knee bend.
- 5Lower that leg under control toward the floor without letting it touch down or relax.
- 6As the first leg lowers, raise the opposite leg in the same controlled manner so the legs alternate.
- 7Keep your head and shoulders raised throughout — never let them drop back to the floor between reps.
- 8Continue alternating for your target reps, then lower both legs and your head with control to finish.
Form tips
- Keep your lower back lightly pressed into the floor so the work stays on your abs and hip flexors, not your spine.
- Move slowly and deliberately — control on the way down matters more than how high you lift.
- Keep your chin slightly tucked rather than craning your neck, so your abs hold your head up, not your neck muscles.
- Breathe steadily; exhale as you raise each leg and avoid holding your breath.
Common mistakes
- Letting the head and shoulders drop back to the floor between reps, which removes the constant tension on the rectus abdominis that defines this exercise.
- Arching the lower back off the floor as the leg lowers, which shifts strain to the spine and risks lower-back pain.
- Pulling on the neck or jutting the chin to lift the head, which strains the neck instead of working the abs.
- Raising the legs too fast and using momentum, which lets the hip flexors swing the leg instead of controlling it.
- Letting the lowering leg touch or rest on the floor, which breaks tension and lets the core relax mid-set.
Frequently asked questions
What muscles does the alternate leg raise with head-up work?
It targets the hip flexors (iliopsoas) and the rectus abdominis, with the quadriceps and sartorius assisting. Holding your head and shoulders up keeps the abs under tension for the whole set.
Why keep my head and shoulders up the whole time?
Raising the head and shoulders off the floor keeps constant tension on the rectus abdominis throughout the set. Letting them drop between reps turns it into an easier plain alternate leg raise.
How high should I raise each leg?
Around 45–90° works well. Raise high enough to challenge the hip flexors and abs, but keep your lower back pressed into the floor — if your back arches, you have lifted too high or lost the brace.
Is this exercise good for beginners?
It can be, since it uses only body weight, but holding the head up adds difficulty. Beginners can start by keeping the head down or bending the knees, then progress to the full head-up version.
Where should I feel this exercise?
You should feel it in your lower abs and the front of your hips where the hip flexors attach. If you mostly feel your neck or lower back, lower your legs less and re-brace your core.
