Volym LogoVolym

Leg Raise Alternating

Equipment: Bodyweight

Leg Raise Alternating
Primary Muscles
  • Iliopsoas
  • Rectus Abdominis
Synergistic Muscles
  • Quadriceps
  • Sartorius

The alternating leg raise is an effective exercise for targeting the lower abdominal muscles and improving core stability. Here’s how to do it:

  1. Lie flat on your back on a mat with your legs straight and your arms by your sides.
  2. Press your lower back into the mat and engage your core.
  3. Raise both legs a few inches off the floor to start.
  4. Lift your right leg towards the ceiling while keeping your left leg hovering above the floor.
  5. Lower your right leg back down as you simultaneously lift your left leg towards the ceiling.
  6. Continue alternating legs in a controlled manner.
  7. Repeat for the desired number of repetitions.

Introduction

Exercise: Leg Raise Alternating (LRA)

The Leg Raise Alternating (LRA) is a core strengthening workout that targets the lower abdominals specifically. This exercise helps improve posture, stability, and balance by working on the rectus abdominis muscles. It's an effective exercise for building a defined midsection, particularly useful in achieving a six-pack appearance while also enhancing functional fitness.

Muscles Worked

  • Primary: Lower Abdominals (Rectus Abdominis, Transversus Abdominis)
  • Secondary: Hip Flexors (Iliopsoas), Obliques (External and Internal Oblique)

How to Do It (Step-by-Step)

  1. Lie flat on your back with your legs fully extended and arms at your sides.
  2. Lift your left leg off the ground, keeping it straight, until it's perpendicular to the floor.
  3. Lower your left leg slowly and simultaneously lift your right leg to the same position. Alternate lifting each leg in a slow and controlled manner.

Tip: To avoid straining your lower back, keep your abs engaged throughout the exercise and maintain a neutral spine.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For optimal progression in your workout routine, consider using Auto Progression.

Stay on track with your rest intervals by utilizing the convenient Rest Timer.

Form Tips

  • Maintain a flat back and avoid arching it during the exercise.
  • Keep your legs straight throughout the leg raise, bending only at the hips.
  • Lower each leg slowly and control the movement, keeping it parallel to the ground as much as possible.

When to Use It

  • Core Strengthening: Leg raise alternating exercises are effective for targeting the lower abdominal muscles, helping to build a strong core.
  • Pilates Routine: Incorporate leg raise alternating into your Pilates workout to enhance flexibility and stability in the hip flexors and lower back.
  • Rehabilitation Exercise: Leg raise alternating can be used as a rehabilitative exercise for individuals recovering from lower back injuries, promoting spinal stabilization and mobility.

Workout History helps you track your progress over time and optimize your workout routine.

leg raise alternating - Frequently Asked Questions
Common questions about leg raise alternating to optimize your training.

Leg raises primarily work the lower abs, hip flexors, and obliques.

Perform 2-3 sets of 10-15 repetitions per set for best results.

Adding weights can increase resistance, but proper form and control is crucial.

Yes, you should feel the contraction of your lower abs during exercise.

Leg raises are effective, but incorporate different ab exercises for optimal results.

More bodyweight exercises More core exercises