Alternating Forearm Supported Leg Raise

Beginner Isolation

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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.

Also known as: alternate leg raise from reverse plank position, propped leg raise, elbow supported leg raise, reclined alternating leg raise

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

Substitutes by equipment

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

Barbell

Resistance bands

Weight plates

Suspension trainer

Where to start and where to go next

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

  1. Easier Ab Wheel Straight Arm Crunch 15% of bodyweight
  2. This exercise Alternating Forearm Supported Leg Raise Beginner
  3. Harder Ab Wheel Half Rollout 40% of bodyweight
  4. Harder Ab Wheel Knee Tuck 60% of bodyweight

Too hard for now? Start with the Ab Wheel Straight Arm Crunch.

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

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