# Alternating Forearm Supported Leg Raise

A leg raise done half-reclined on your forearms, lifting one straight leg at a time while the other stays just off the floor. Trains the abs to hold your torso and pelvis still while each leg moves.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternate-leg-raise-from-reverse-plank-position/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-forearm-supported-leg-raise/

## Muscles worked

- Abs: 9/10
- Obliques: 5/10
- Lower back: 3/10

## How to do the Alternating Forearm Supported Leg Raise

1. Lean back on your forearms, elbows under your shoulders.
2. Extend both legs straight, heels just off the floor.
3. Raise one straight leg as high as you can.
4. Lower it to just above the floor, then switch legs.

### Full technique — 7 steps

1. Sit on the floor and lean back onto your forearms, elbows under your shoulders and palms down.
2. Extend both legs straight and lift your heels just off the floor.
3. Tighten your stomach and pull your shoulders down away from your ears.
4. Raise one straight leg as high as you can, up to nearly vertical, keeping the other heel off the floor.
5. Lower that leg under control until the heel is just above the floor.
6. Raise the other leg the same way and keep alternating sides.
7. Keep both knees straight and your upper body still throughout the set.

## Common mistakes

- Swinging legs with momentum
- Bending knees to shorten range
- Dropping heels between reps
- Shrugging shoulders toward ears
- Rocking the torso to lift the leg

## Form cues

- Keep knees straight
- Lift from the abs
- Keep shoulders down
- Heels stay off floor
- Keep torso quiet

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 12–16 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Overhead Sit-Up](https://seto.fit/exercises/barbell-overhead-sit-up/)
- **Resistance bands**: [Resistance Band Dead Bug](https://seto.fit/exercises/resistance-band-dead-bug/), [Lying Resistance Band Crunch](https://seto.fit/exercises/lying-resistance-band-crunch/)
- **Weight plates**: [Plate Overhead Sit-Up](https://seto.fit/exercises/plate-overhead-sit-up/)
- **Suspension trainer**: [Suspension Trainer Mountain Climbers](https://seto.fit/exercises/suspension-trainer-mountain-climbers/), [Supine Suspension Trainer Knee Tuck](https://seto.fit/exercises/supine-suspension-trainer-knee-tuck/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/) — 15% of bodyweight
- **This exercise: Alternating Forearm Supported Leg Raise — Beginner**
- Harder: [Ab Wheel Half Rollout](https://seto.fit/exercises/ab-wheel-half-rollout/) — 40% of bodyweight
- Harder: [Ab Wheel Knee Tuck](https://seto.fit/exercises/ab-wheel-knee-tuck/) — 60% of bodyweight

## Quick answers

### What muscles does the Alternating Forearm Supported Leg Raise work?

Primary: Abs 9/10. Also works: Obliques 5/10, Lower back 3/10.

### When should I do the Alternating Forearm Supported Leg Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Alternating Forearm Supported Leg Raise?

Strength: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 12–16 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Alternating Forearm Supported Leg Raise?

Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Lying Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up. Suspension trainer: Suspension Trainer Mountain Climbers, Supine Suspension Trainer Knee Tuck.

### What is an easier version of the Alternating Forearm Supported Leg Raise?

Ab Wheel Straight Arm Crunch (15% of bodyweight).

### What is a harder version of the Alternating Forearm Supported Leg Raise?

Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Knee Tuck (60% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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