Lying Alternate Floor Leg Raise: Video Tutorial & Exercise Guide
| Workout | Lying Alternate Floor Leg Raise |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Lying Alternate Floor Leg Raise: Video Tutorial & Exercise Guide
Lying Alternate Floor Leg Raise: Step-by-Step Guide
- Step 1: Lie flat on your back with your legs extended and your arms placed at your sides, palms pressing into the floor for support.
- Step 2: Lift one leg off the ground, keeping it straight, while keeping the other leg on the floor. Engage your core to prevent your lower back from arching.
- Step 3: Slowly raise your leg until it is at about a 90-degree angle with your body, then lower it back down in a controlled motion.
- Step 4: As you lower one leg, raise the opposite leg, alternating the movement between the two legs.
- Step 5: Continue alternating legs for the desired number of repetitions, ensuring that your movements remain controlled and that your core stays engaged throughout.
Lying Alternate Floor Leg Raise: Overview
The lying alternate floor leg raise is a great core and lower-body exercise that specifically targets the lower abs, hip flexors, and quads. It helps to improve abdominal strength and mobility in the hip flexors, which are crucial for athletic performance and daily activities.
This exercise is suitable for people of all fitness levels and can easily be modified for beginners. whether you are looking to build core stability or strengthen your lower body, lying alternate leg raises are an excellent addition to your workout routine.
Lying Alternate Floor Leg Raise: Benefits
Lying alternate floor leg raises focus on building strength in your lower abs, which are often harder to engage in other exercises. By working one leg at a time, this exercise also promotes balance and coordination, while reducing strain on your lower back.
The exercise helps improve core stability, hip mobility, and lower body strength. It can be performed anywhere and requires no equipment, making it a great choice for home workouts or gym routines.
Lying Alternate Floor Leg Raise: Pro Tips & Advanced Techniques
Focus on controlled, smooth movements throughout the exercise. Avoid swinging your legs or arching your lower back—press your lower back into the floor to protect your spine. For an extra challenge, you can hold a light dumbbell between your feet or perform the exercise with ankle weights to add resistance.
Lying Alternate Floor Leg Raise: Progression Plan
Beginner
Intermediate
Advanced
Lying Alternate Floor Leg Raise: Frequently Asked Questions (FAQs)
What muscles do lying alternate floor leg raises target?
+This exercise primarily targets the lower abs and hip flexors, but it also engages the quads and lower back for stability.
Is the lying alternate leg raise good for lower back pain?
+Yes, as long as it’s performed correctly with your lower back pressed into the floor, this exercise can help strengthen the core and reduce lower back pain. Avoid arching your back during the movement.
Can beginners perform this exercise?
+Yes, beginners can start with bent knees or reduce the range of motion to make the exercise easier while still engaging their core.
How often should I do lying alternate floor leg raises?
+This exercise can be performed 2-3 times a week as part of your core routine. Make sure to pair it with other exercises that target different parts of your core for a balanced workout.
What common mistakes should I avoid?
+Avoid using momentum to lift your legs and prevent your lower back from arching. Always keep your movements controlled and engage your core throughout the exercise.
