Lying Simultaneous Alternating Straight Leg Raise
- Target muscle
- Iliopsoas
- Synergist muscles
- Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The Lying Simultaneous Alternating Straight Leg Raise is a bodyweight hip flexor exercise that targets the iliopsoas while engaging the adductors, quadriceps, sartorius, and tensor fasciae latae as synergists. One leg rises as the other lowers in a controlled seesaw pattern, keeping both legs in motion simultaneously and placing the hip flexors under continuous tension. It fits well in warm-up circuits, hip flexor development work, or core-stability routines.
How to do the Lying Simultaneous Alternating Straight Leg Raise
- 1Lie flat on your back on a firm surface with both legs fully extended and your arms resting at your sides, palms facing down.
- 2Press your lower back gently into the floor and brace your core to maintain this neutral contact throughout the set.
- 3Raise your right leg to approximately 45 degrees off the floor while keeping the knee locked straight and the foot flexed.
- 4As the right leg rises, begin lowering it back toward the floor in a controlled manner while simultaneously raising your left leg to 45 degrees.
- 5Continue the alternating seesaw pattern so that as one leg reaches its peak height the other is descending, with neither leg touching the floor between repetitions.
- 6Keep both movements smooth and even — avoid jerking or using momentum to swing the legs up.
- 7Breathe steadily throughout: exhale as each leg rises, inhale as it descends.
- 8Complete the target number of repetitions per leg, then lower both legs to the floor under control to finish the set.
Form tips
- Keep your lower back pressed firmly against the floor at all times; if it lifts, reduce the range of motion until you build enough core strength to maintain contact.
- Focus on the transition point where one leg is at its peak and the other is near the floor — this is when the hip flexors are most taxed, so slow down here rather than rushing through it.
- Point your toes toward the ceiling or flex your feet to keep the leg muscles engaged; a floppy foot signals relaxed tension in the chain.
- Use a controlled tempo — roughly two seconds up and two seconds down — to maximize time under tension and reduce the risk of compensating with momentum.
Common mistakes
- Allowing the lower back to arch off the floor: this shifts load away from the iliopsoas onto the lumbar spine, reducing hip flexor stimulus and risking back strain.
- Letting the descending leg touch the floor between reps: resting removes the sustained tension that makes this variation effective; keep the leg hovering just above the surface.
- Bending the knees: a bent knee recruits the quadriceps differently and reduces the hip flexor demand; keep the legs straight throughout.
- Using momentum to swing the legs: jerky movement means the muscles are not controlling the load, which reduces effectiveness and increases the risk of compensatory lumbar extension.
- Holding the breath: breath-holding raises intra-abdominal pressure and causes fatigue to set in faster; maintain a steady breathing rhythm matched to the alternating movement.
Frequently asked questions
What muscles does the Lying Simultaneous Alternating Straight Leg Raise work?
The primary muscle is the iliopsoas, the main hip flexor. The adductor brevis, adductor longus, pectineus, quadriceps, sartorius, and tensor fasciae latae all contribute as synergists to control and stabilize the leg through the movement.
How is this exercise different from a standard single-leg raise?
In the standard single-leg raise one leg stays on the floor while the other rises, giving the hip flexors a rest each rep. The alternating variation keeps both legs moving simultaneously, so the hip flexors remain under tension continuously with no rest phase between repetitions.
How many reps should I do?
For hip flexor endurance and core stability, sets of 10 to 15 reps per leg work well. Count each leg raise as one rep, or count each full alternating cycle as one rep — just be consistent within a session.
Can I do this exercise if I have lower back pain?
Straight leg raises place significant demand on the hip flexors and can increase lumbar compression if the lower back lifts off the floor. If you have lower back pain, consult a healthcare professional before attempting this exercise, and consider a bent-knee variation or a reduced range of motion if cleared to train.
Where does this exercise fit in a workout?
It works well as a hip flexor activation drill during a warm-up or as a finisher in a lower-body or core session. Because it requires no equipment, it is also a practical choice for travel or home workouts.
