Alternating Lying Leg Raise with Head Up

Beginner Isolation 30% of bodyweight

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A floor leg raise where you hold your head and shoulders off the floor while lowering and raising one leg at a time. Trains the abs to hold your upper body up and your lower back down while each leg moves.

Also known as: alternate leg raise with head up, alternating leg raise with head up, head up alternating leg raise

How to do the Alternating Lying Leg Raise with Head Up

  1. Lie on your back, legs straight, hands near your hips for support.
  2. Lift your head and shoulders and keep them up all set.
  3. Lift both legs until they point straight up.
  4. Lower one leg almost to the floor, then raise it back.
  5. Switch legs each rep, keeping your lower back down.
Full technique — 7 steps
  1. Lie flat on your back with legs straight and hands beside you or under your hips.
  2. Press your lower back into the floor and keep your ribs pulled down.
  3. Lift your head and shoulders off the floor and hold them there for the whole set.
  4. Raise both legs until they point straight up, keeping your knees straight.
  5. Lower one leg under control until the heel is just above the floor.
  6. Raise that leg back up to meet the other one.
  7. Lower the other leg the same way and keep alternating sides.

Common mistakes

  • Lower back arching off floor
  • Dropping the head between reps
  • Pulling the head with the neck
  • Swinging legs with momentum
  • Bending knees to shorten range

Form cues

  • Keep knees straight
  • Flatten lower back first
  • Chin slightly toward chest
  • Keep shoulders off floor
  • Stop before arching

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. Easier Reverse Crunch 25% of bodyweight
  3. This exercise Alternating Lying Leg Raise with Head Up 30% of bodyweight
  4. Harder Ab Wheel Half Rollout 40% of bodyweight
  5. Harder Ab Wheel Knee Tuck 60% of bodyweight

Too hard for now? Start with the Reverse Crunch.

Quick answers

What muscles does the Alternating Lying Leg Raise with Head Up work?

Primary: Abs 8/10. Also works: Obliques 4/10, Lower back 3/10.

When should I do the Alternating Lying Leg Raise with Head Up in a workout?

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

How many sets and reps of the Alternating Lying Leg Raise with Head Up?

Strength: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 10–16 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 16–24 reps, rest 45 s, 4 reps in reserve.

What can I do instead of the Alternating Lying Leg Raise with Head Up?

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 Lying Leg Raise with Head Up?

Reverse Crunch (25% of bodyweight), Ab Wheel Straight Arm Crunch (15% of bodyweight).

What is a harder version of the Alternating Lying Leg Raise with Head Up?

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

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