Alternate Lying Floor Leg Raise
Alternate Lying Floor Leg Raise Exercise Description
The Alternate Lying Floor Leg Raise is a bodyweight core exercise performed supine, alternating one straight leg lift at a time. The primary movers are the hip flexors (iliopsoas and rectus femoris), while the rectus abdominis, obliques, and deep abdominal wall brace isometrically to control the pelvis and protect the lumbar spine. The goal is to keep a gentle posterior pelvic tilt and a quiet, neutral trunk as the hip flexes and extends, resisting any arching or rocking. Because only one leg moves at a time, you can focus on precise lumbopelvic control and smooth, controlled motion. Use a range of motion you can manage without losing abdominal bracing or letting the lower back lift from the floor.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Pectineus, 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: Female
How To Do The Alternate Lying Floor Leg Raise Exercise
‘- Lie on your back on a mat. Arms by your sides, palms down. Legs long with knees straight but not locked.
– Set your trunk: exhale, brace the abdominals, and gently posteriorly tilt the pelvis so the lower back stays in light contact with the floor.
– Keep ribs stacked over pelvis, head and neck neutral, gaze up.
– Dorsiflex both ankles slightly to keep legs organized.
– Keeping the nonworking leg resting on the floor, lift the other leg with control, maintaining the knee straight (soft), until comfortable hip flexion (up to about 60–90 degrees) without losing pelvic position.
– Pause briefly; do not use momentum or swing the leg.
– Lower the leg slowly until the heel lightly touches down (or to just above the floor) while keeping the lumbar spine from arching.
– Alternate legs smoothly, maintaining the same bracing and pelvic control on each rep.
– Breathe: exhale during the lift; inhale on the controlled lowering.
– Technique checks: pelvis level, no rib flare, no lower-back arch, and no head/neck strain.
– If the lower back starts to lift, reduce the lowering range or bend the moving knee to shorten the lever.
Alternate Lying Floor Leg Raise Tips
‘- Exhale, brace your abdominals, and gently posteriorly tilt the pelvis so your lower back stays in light contact with the floor.
– Keep your ribs stacked over your pelvis and your trunk quiet, avoiding any rib flare or rocking.
– Maintain a neutral head and neck with your gaze up to prevent strain.
– Slightly dorsiflex both ankles to keep the legs organized.
– Lift one leg with a soft-straight knee only as high as you can (up to about 60–90°) without losing pelvic position or low-back contact.
– Pause briefly at the top of the lift and avoid using momentum or swinging the leg.
– Lower the leg slowly until the heel lightly touches down (or hovers just above the floor) while preventing the lumbar spine from arching.
– Keep the nonworking leg resting on the floor throughout each rep.
– Alternate legs smoothly, maintaining the same abdominal bracing and pelvic control on every repetition.
– If your lower back starts to lift, reduce the lowering range or bend the moving knee to shorten the lever.
Alternate Lying Floor Leg Raise Beginner Introduction
The Alternate Lying Floor Leg Raise is a floor-based core move done lying on your back, using only bodyweight. One straight leg glides upward while the other stays long on the mat, highlighting the hip flexors at the front of the hips. At the same time, the abs, side abs, and deep core muscles tighten without visibly moving, giving steady support to the pelvis and lower back as the hip bends and straightens.
This exercise centers on smooth, unhurried motion and a calm, steady torso. The idea is that the leg travels through a comfortable arc while the middle of the body stays stable, without the lower back lifting or the ribs shifting. Breathing is coordinated with the movement, typically breathing out as the leg rises and in as it lowers. Because only one leg moves at a time, attention can shift to fine control of hip position, spine comfort, and leg path. The movement range or a gentle bend in the moving leg can be used when needed to help maintain that control.