Alternating Lying Leg Raise

Beginner Isolation 25% of bodyweight

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. Terms

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.

Also known as: alternate leg raise, alternating leg raise, lying alternate leg raise, single leg lying leg raise, alternate straight leg raise

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

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 Bench Knee Tuck 20% of bodyweight
  3. This exercise Alternating Lying Leg Raise 25% of bodyweight
  4. Harder Ab Wheel Pass Crunch 30% of bodyweight
  5. Harder Ab Wheel Half Rollout 40% of bodyweight

Too hard for now? Start with the Bench Knee Tuck.

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

Similar exercises

Hanging Leg Raise ▶
Hanging Leg Raise Pull-up bar Intermediate
Plank ▶
Plank Beginner
Ab Wheel Rollout ▶
Ab Wheel Rollout Ab wheel Advanced
Cable Crunch ▶
Cable Crunch Cable machine Beginner
Lying Leg Raise ▶
Lying Leg Raise Beginner
Seated Ab Machine ▶
Seated Ab Machine Ab machine Beginner