# Alternating Lying Leg Raise

A floor leg raise where both legs start pointing up and you lower and raise one leg at a time. Trains the abs to keep your lower back on the floor while each leg moves.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternate-leg-raise/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-lying-leg-raise/

## Muscles worked

- Abs: 8/10
- Obliques: 4/10
- Lower back: 3/10

## How to do the Alternating Lying Leg Raise

1. Lie on your back, legs straight, hands near your hips for support.
2. Press your lower back into the floor and keep your ribs pulled down.
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. Raise both legs until they point straight up, keeping your knees straight.
4. Lower one leg under control until the heel is just above the floor.
5. Raise that leg back up to meet the other one.
6. Lower the other leg the same way and keep alternating sides.
7. Stop the lowering leg higher if your lower back starts to lift off the floor.

## Common mistakes

- Lower back arching off floor
- Swinging legs with momentum
- Bending knees to shorten range
- Dropping heels between reps

## Form cues

- Keep knees straight
- Flatten lower back first
- Keep ribs down
- Arms press into floor
- Stop before arching

## How much to do

- **Strength**: 2–3 sets of 8–10 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–16 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 20–30 reps · rest 45 s · 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
- Easier: [Bench Knee Tuck](https://seto.fit/exercises/bench-knee-tuck/) — 20% of bodyweight
- **This exercise: Alternating Lying Leg Raise — 25% of bodyweight**
- Harder: [Ab Wheel Pass Crunch](https://seto.fit/exercises/ab-wheel-crunch/) — 30% of bodyweight
- Harder: [Ab Wheel Half Rollout](https://seto.fit/exercises/ab-wheel-half-rollout/) — 40% of bodyweight

## Quick answers

### What muscles does the Alternating Lying Leg Raise work?

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

### When should I do the Alternating Lying 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 Lying Leg Raise?

Strength: 2–3 sets of 8–10 reps, rest 1 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–16 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 4 reps in reserve.

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

Bench Knee Tuck (20% of bodyweight), Ab Wheel Straight Arm Crunch (15% of bodyweight).

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

Ab Wheel Pass Crunch (30% of bodyweight), Ab Wheel Half Rollout (40% of bodyweight).

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

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