Lying Alternate Sole Kick

Lying Alternate Sole Kick Exercise Description

Lying Alternate Sole Kick is a supine hip-flexion exercise performed with body weight. You alternate straight-leg “kicks” by lifting one leg while lowering the other, keeping the movement small and controlled. The primary movers are the hip flexors (including iliopsoas and rectus femoris), while your abdominals brace isometrically to stabilize the pelvis and help maintain a neutral lumbar position against the floor. Done with proper control, it reinforces lumbopelvic stability, coordination, and endurance of the hip flexors without external equipment. Keep the range modest to avoid lumbar extension, and prioritize smooth, alternating motion over speed. For comfort and pelvic support, many lifters place their hands under the hips or lightly posteriorly tilt the pelvis to keep the low back in contact with the mat. ([weighttraining.guide](https://weighttraining.guide/exercises/lying-alternating-leg-raise/?utm_source=openai))

Muscle Groups: Hips
Target Muscles: Iliacus, Psoas Major
Assisting Muscles: Rectus Femoris, Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, Internal Obliques, 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: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The Lying Alternate Sole Kick Exercise

‘- Lie supine on a mat; arms by your sides or hands tucked under your hips for pelvic support.
– Gently brace your abdominals and lightly posteriorly tilt the pelvis so your low back stays in contact with the floor.
– Straighten both legs with knees extended and ankles relaxed in a neutral position.
– Lift both heels a few inches off the floor to start.
– Raise your right leg slightly while you lower your left leg, keeping both knees straight.
– Switch smoothly: lower the right as you lift the left, creating a steady alternating “kick.”
– Keep the movement small and controlled; avoid swinging or letting either heel touch down.
– Maintain ribcage down, neck relaxed, and chin slightly tucked; avoid arching the low back.
– Breathe naturally; do not hold your breath.
– Stop if you cannot keep the lumbar spine stable or if your hips tip or rock.

Lying Alternate Sole Kick Tips

‘- Gently brace your abdominals and lightly posteriorly tilt your pelvis so your low back stays in contact with the floor.
– Keep both knees straight and ankles in a neutral, relaxed position throughout the movement.
– Lift both heels only a few inches off the floor to start and keep the overall range of motion modest.
– Alternate your “kicks” smoothly, focusing on steady rhythm and control rather than speed.
– Avoid swinging your legs or letting either heel touch the floor between reps.
– Maintain your ribcage down with your low back from arching as you move your legs.
– Keep your neck relaxed and chin slightly tucked while lying supine.
– Place your arms by your sides or hands under your hips if you need extra pelvic support.
– Stop the set if you feel your lumbar spine losing contact with the floor or your hips tipping or rocking.

Lying Alternate Sole Kick Beginner Introduction

Lying Alternate Sole Kick is a bodyweight floor exercise that targets the hip flexors and challenges the abs at the same time. Performed on your back, it involves a gentle, back-and-forth leg action where one straight leg lifts slightly while the other lowers, creating a smooth, scissor-like pattern. The movement stays relatively small, with both legs hovering above the ground rather than swinging through a big arc. This keeps the front of the hips working continuously while the midsection works to steady the pelvis and lower back against the mat.

Because the trunk remains still while the legs move, this drill emphasizes control and coordination rather than speed or power. The abs act like a stabilizing belt so the lower spine remains quiet as the legs alternate. Many people find that placing their hands beneath the hips or upper pelvis adds comfort and support. With no external load and a compact range of motion, this exercise suits slow, deliberate practice that builds endurance in the hip flexors and core.