Lying Simultaneous Alternating Leg Raise
Lying Simultaneous Alternating Leg Raise Exercise Description
The lying alternating straight‑leg raise trains hip flexion while your trunk resists movement. One leg lifts as the other lowers in a smooth switch, challenging lumbopelvic control and coordination. Primary movers are the hip flexors (iliopsoas and rectus femoris). The anterior core—rectus abdominis, with assistance from the external/internal obliques and transverse abdominis—acts isometrically to limit lumbar extension and keep the pelvis stable. Expect emphasis on controlled range, steady breathing, and a neutral rib‑to‑pelvis relationship rather than speed or height. Use a pain‑free range; if hamstring length limits the motion, a slight knee bend is acceptable to maintain spinal position.
- 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: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Simultaneous Alternating Leg Raise Exercise
‘- Lie supine on a mat with legs long, heels together or hip‑width apart. Arms by your sides, palms down.
– Gently brace your abdomen, draw ribs down, and lightly posteriorly tilt the pelvis so your low back stays in contact with the mat (avoid excessive pressing).
– Keep head and neck relaxed; eyes up; shoulders down and wide.
– Set the “down” leg long on the mat. Dorsiflex both ankles if comfortable.
– Lift the “up” leg with a straight or softly unlocked knee, stopping before the pelvis tips or the low back arches.
– Briefly pause; then lower that leg as the opposite leg begins to rise, creating a smooth, continuous switch.
– Breathe out during the lift; breathe in during the lower. Do not hold your breath.
– Maintain hips level, ribs quiet, and slow, controlled motion—no swinging or momentum.
– If the low back lifts or the pelvis tilts anteriorly, reduce the range or add a slight knee bend to regain control.
Lying Simultaneous Alternating Leg Raise Tips
‘- Gently brace your abdomen and draw your ribs down before you start.
– Lightly posteriorly tilt your pelvis so your low back stays in contact with the mat.
– Keep your head and neck relaxed with eyes up and shoulders down and wide.
– Set the down leg long on the mat and keep it there as the other leg lifts.
– Lift the working leg only as high as you can without your pelvis tipping or low back arching.
– Briefly pause at the top before switching legs to avoid using momentum.
– Create a smooth, continuous switch so one leg lowers as the other rises.
– Breathe out as you lift the leg and breathe in as you lower it; do not hold your breath.
– Maintain level hips and “quiet” ribs throughout, avoiding swinging or jerky motion.
– If your low back lifts or pelvis tilts anteriorly, reduce the range or add a slight knee bend.
Lying Simultaneous Alternating Leg Raise Beginner Introduction
The lying alternating straight‑leg raise is a floor-based core drill that blends hip movement with steady trunk control. The action involves a gentle see‑saw of the legs, where one leg travels upward while the other eases down, all while the mid‑section stays quiet against the ground. This creates a challenge for the front of the hips as they lift and lower the legs, while the middle of the body works to resist arching or tipping at the lower back and pelvis.
Because the abs and side abs hold a steady position instead of crunching or twisting, the exercise highlights stability more than large, dramatic motion. The legs move only as far as comfortable without strain at the back of the thighs or the spine, and a small bend at the knee is commonly used when flexibility is limited. Breathing stays rhythmic as the legs alternate, supporting a smooth, unhurried tempo that emphasizes control, coordination, and a calm, braced feeling through the center of the body.