Alternate Lying Floor Leg Raise
Alternate Lying Floor Leg Raise Exercise Description
The Alternate Lying Floor Leg Raise targets hip flexion strength while training the anterior core to stabilize the pelvis and lumbar spine. Lying supine and lifting one straight leg at a time emphasizes controlled hip movement without excessive low‑back arching. Primary movers are the iliopsoas and rectus femoris of the raising leg; the rectus abdominis, obliques, and transverse abdominis brace isometrically to maintain a stable trunk. The alternating pattern promotes symmetrical control and minimizes momentum, making it a clear, body‑weight option for practicing lumbopelvic stability. Key cues include setting a gentle posterior pelvic tilt, keeping the ribs down, moving only at the hip, and lowering with slow, controlled eccentric action. Keep the nonmoving leg long and quiet on the floor to help maintain alignment, and limit range if the pelvis starts to tilt or the low back lifts.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, 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, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Alternate Lying Floor Leg Raise Exercise
‘- Lie supine with arms at sides, palms down for light support; head and neck neutral.
– Gently posteriorly tilt the pelvis so the low back approaches the floor; brace the abdominal wall and keep ribs down.
– Extend both knees within your mobility; ankles dorsiflexed, toes pointing up.
– Keep one heel lightly on the floor; lift the other leg by flexing at the hip to a comfortable range without moving the pelvis.
– Pause briefly; lower the leg with control until the heel hovers just above or lightly touches the floor.
– Alternate legs smoothly, keeping the nonmoving leg long and still.
– Maintain steady, relaxed breathing; avoid breath‑holding.
– Stop the range and reset if the low back lifts or the pelvis tilts anteriorly.
– Option: A slight knee bend is acceptable if hamstring flexibility limits a straight‑knee position.
Alternate Lying Floor Leg Raise Tips
‘- Lie supine with arms at your sides, palms down, and keep your head and neck neutral.
– Gently posteriorly tilt your pelvis so the low back approaches the floor before you start lifting.
– Brace your abdominal wall and keep your ribs down to help prevent the pelvis from moving.
– Extend both knees within your mobility and dorsiflex your ankles so the toes point up.
– Keep one heel lightly on the floor while you lift the other leg by flexing only at the hip.
– Pause briefly at the top of the leg raise before lowering.
– Lower the leg slowly and with control until the heel hovers just above or lightly touches the floor.
– Alternate legs smoothly, keeping the nonmoving leg long and completely still on the floor.
– Maintain steady, relaxed breathing throughout the set and avoid holding your breath.
– Stop and reset your position if your low back lifts or your pelvis tilts anteriorly.
Alternate Lying Floor Leg Raise Beginner Introduction
The Alternate Lying Floor Leg Raise is a simple body‑weight move performed on the ground, designed to challenge the hips and core at the same time. The person rests on their back with both legs long, then raises one straight leg while the other stays stretched out on the floor. This single‑leg lift highlights the hip flexors and front of the thigh on the moving side, while the abs and side abs work together to keep the middle of the body steady and the lower back from arching.
Because the legs alternate, each side gets equal practice in controlling the hip joint without relying on swinging or momentum. The slow return of the leg toward the floor emphasizes control during the lowering phase, which further trains the core to hold a firm position. A small bend in the knee can be used when flexibility is limited, allowing the person to focus more on stable hips and a quiet trunk rather than forcing the leg higher.