Alternate Leg Raise With Head-Up
Alternate Leg Raise With Head-Up Exercise Description
The Alternate Leg Raise with Head‑up is a supine core exercise that trains your anterior trunk to resist lumbar extension while each hip moves through flexion. With the head and shoulder blades slightly lifted, the rectus abdominis and obliques stabilize the pelvis and ribcage as the hip flexors raise each leg. Keeping a gentle posterior pelvic tilt helps maintain a neutral, supported lower back and limits unwanted arching. This drill emphasizes lumbopelvic control, coordinated breathing, and smooth, symmetrical leg motion using only body weight. Move deliberately and within a range that lets you keep the ribs down, the low back quiet, and the neck relaxed.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Alternate Leg Raise With Head-Up Exercise
‘- Lie on your back on a mat. Legs long, ankles together; arms at your sides with palms down (or hands lightly under the back of your pelvis for support).
– Gently tuck the chin and lift your head and shoulder blades just off the floor. Keep the gaze toward your knees; relax the shoulders.
– Exhale to brace the abdomen and lightly posteriorly tilt the pelvis so the low back stays in contact with the mat.
– Raise the right leg to about 45–60 degrees of hip flexion while the left leg hovers a few centimeters above the floor. Knees stay straight but unlocked.
– Inhale as you lower the right leg with control; exhale to raise the left leg. Continue alternating without letting the low back arch or the pelvis rock.
– Keep ribs down, neck long, and movement smooth. If the low back starts to lift, reduce the lowering range or slightly bend the knees.
– Finish by lowering both legs together, then gently set the head and shoulders back to the mat.
Alternate Leg Raise With Head-Up Tips
‘- Keep your head and shoulder blades just off the floor with your gaze toward your knees and shoulders relaxed.
– Exhale to brace your abdomen and lightly posteriorly tilt your pelvis so your low back stays in contact with the mat.
– Keep your legs long with ankles together at the start, and knees straight but unlocked throughout.
– Raise one leg only to the point where you can keep the other leg hovering just above the floor without your low back arching.
– Inhale as you lower one leg and exhale as you raise the other, maintaining a steady breathing rhythm with each switch.
– Keep your ribs down, neck long, and the movement smooth so the pelvis doesn’t rock as you alternate legs.
– If your low back starts to lift, reduce how far you lower your legs or slightly bend your knees to maintain contact with the mat.
– When finished, lower both legs together first, then gently set your head and shoulders back down on the mat.
Alternate Leg Raise With Head-Up Beginner Introduction
The Alternate Leg Raise with Head‑up is a floor-based core drill performed lying face-up, using only body weight. With the head and upper shoulders slightly elevated, the midsection works hard to prevent the lower back from over-arching while each hip moves through a lifting motion. The abs and side abs hold the front of the body steady, while the front of the hips drives the alternating leg movement.
Throughout the exercise, the hips and ribcage are encouraged to move as a single, controlled unit so the lower spine stays supported against the mat. One leg rises while the other hovers close to the floor, creating a constant demand on the center of the body rather than relying on momentum. Smooth, even breathing is paired with the rhythm of the legs, highlighting control, steadiness, and symmetry from side to side. The overall emphasis is on precise coordination between breathing, core tension, and leg motion, rather than on how high or low the legs travel.