Alternate Leg Raise With Head-Up
Alternate Leg Raise With Head-Up Exercise Description
Alternate Leg Raise with Head-up is a bodyweight core stability drill that combines alternating hip flexion with a small trunk curl to challenge the anterior trunk while controlling pelvic position. The rectus abdominis works isometrically to resist lumbar extension, with the external and internal obliques assisting in trunk and pelvic stabilization. The hip flexors (iliopsoas and rectus femoris) drive the leg movement through controlled ranges. Keeping the head and shoulders slightly lifted helps maintain rib cage depression and reduces excessive arching, provided the neck stays neutral and relaxed. The goal is smooth, precise leg motion while the torso remains steady—no momentum, swinging, or pelvic rocking.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris
- 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: Female
How To Do The Alternate Leg Raise With Head-Up Exercise
‘- Lie supine with legs extended and feet hip‑width, arms by your sides, palms down.
– Lightly brace your abdomen; draw ribs down and posteriorly tilt the pelvis so your lower back stays gently in contact with the floor.
– Tuck your chin slightly and lift head and shoulder blades just off the floor; keep the neck long and gaze up.
– Float both heels a few inches off the floor to start, knees mostly straight but unlocked.
– Keeping the pelvis still, raise one leg toward the ceiling through a comfortable range without letting the lower back lift.
– Pause briefly, then lower that leg to the start position as the opposite leg rises—alternate smoothly.
– Move slowly; avoid bouncing, swinging, or letting the hips rock side to side.
– Maintain the abdominal brace and steady breathing; exhale softly as a leg lifts, inhale as it lowers.
– If the neck or lower back begins to strain or arch, lower the head to the floor, reduce range, and reset your brace.
Alternate Leg Raise With Head-Up Tips
‘- Keep your lower back gently in contact with the floor by lightly bracing your abdomen and posteriorly tilting the pelvis.
– Draw the ribs down as you brace to help maintain trunk and pelvic stability.
– Tuck your chin slightly, lift your head and shoulder blades just off the floor, and keep your neck long with your gaze up.
– Start with both heels only a few inches off the floor and keep your knees mostly straight but not locked.
– As you raise a leg, keep the pelvis still and do not let the lower back lift off the floor.
– Alternate legs smoothly, lifting one as the other lowers, without momentum or bouncing.
– Avoid letting the hips rock side to side as the legs move.
– Move slowly and focus on keeping the torso steady while the legs perform the motion.
– Maintain steady breathing: exhale softly as a leg lifts, inhale as it lowers.
– If your neck or lower back starts to strain or arch, lower your head to the floor, reduce your leg range of motion, and reset your abdominal brace.
Alternate Leg Raise With Head-Up Beginner Introduction
Alternate Leg Raise with Head-up is a floor-based core exercise that blends controlled leg movement with a small lift of the upper body. It centers on the abs and side abs staying firm while the legs move one at a time, helping the mid‑section resist arching through the lower back. The hip flexors and front thighs guide each leg through a measured motion, while the head and shoulders hover slightly off the ground to keep the front of the ribs gently settled.
Throughout the movement, one leg slowly travels upward as the other remains low, then they trade roles in a smooth rhythm. The pelvis and torso are meant to feel steady, with no swinging or rocking as the legs alternate. The emphasis is on calm, controlled breathing, precise leg paths, and a stable center rather than speed or height. This creates a focused core challenge using only bodyweight, highlighting coordination between the legs and trunk while the neck and shoulders stay relaxed.