Alternate Lying Floor Leg Raise
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Adductor Magnus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Hips, Waist
- Type
- Strength
The alternate lying floor leg raise is a bodyweight core and hip exercise that primarily targets the iliopsoas (hip flexors) and rectus abdominis, with help from the obliques, quadriceps, adductors, and other hip muscles. Performed on the floor raising one leg at a time, it builds lower-ab and hip-flexor strength and works well as a low-impact warm-up or finisher.
How to do the Alternate Lying Floor Leg Raise
- 1Lie flat on your back on the floor with your legs extended and together, arms resting at your sides with palms down.
- 2Press your lower back gently into the floor and brace your core so your spine stays neutral.
- 3Keeping the leg straight, raise one leg toward the ceiling until it reaches roughly 70–90°, leading with the heel.
- 4Pause briefly at the top while keeping the opposite leg flat and still on the floor.
- 5Lower the raised leg under control until it nearly touches the floor, without letting it bounce or relax fully.
- 6Repeat the movement with the other leg, alternating sides with the same controlled tempo.
- 7Continue alternating for your target reps, then set both legs down to finish.
Form tips
- Keep your lower back pressed into the floor throughout the set so the abs do the work and the spine stays protected.
- Move slowly and deliberately — control on the way down matters as much as the lift up.
- Exhale as you raise the leg and inhale as you lower it to maintain steady bracing.
- Keep the working leg straight and lead with the heel to bias the hip flexors and lower abs.
Common mistakes
- Letting the lower back arch off the floor, which shifts load onto the lumbar spine and risks back strain.
- Swinging the leg up with momentum instead of lifting it under control, which reduces tension on the abs and hip flexors.
- Dropping the leg quickly to the floor instead of lowering it, wasting the most productive part of the rep.
- Holding your breath through the set, which spikes pressure and makes it harder to keep the core braced.
Frequently asked questions
What muscles does the alternate lying floor leg raise work?
It primarily works the iliopsoas (hip flexors) and rectus abdominis, with the obliques, quadriceps, adductors, sartorius, pectineus, and tensor fasciae latae assisting as synergists.
Is the alternate lying floor leg raise good for beginners?
Yes. Raising one leg at a time is easier than lifting both, so it's a beginner-friendly way to build hip-flexor and lower-ab strength. Bend the knee slightly if a fully straight leg is too hard at first.
How many sets and reps should I do?
Two to three sets of 10–15 reps per leg is a sensible default. Focus on slow, controlled reps with your lower back flat rather than chasing high numbers.
Why do I feel this in my lower back instead of my abs?
That usually means your lower back is arching off the floor. Press your lumbar spine down, brace your core, and reduce the range of motion if needed so the abs and hip flexors stay in control.
