- Target muscle: Iliopsoas
- Synergists: Sartorius, Pectineus, Tensor Fasciae Latae, Adductor Longus, Adductor Brevis
- Dynamic stabilizer: Rectus Femoris
- Mechanics: Isolation
- Force: Pull
- Lie supine (on your back) on a mat or a bench.
- Place your hands under your buttocks to raise and support your pelvis.
- Raise both legs a little off the floor or bench.
- Keeping your legs straight, raise one leg vertically into the air.
- Lower the same leg to the starting position as you simultaneously raise the opposite leg vertically into the air.
- Keep alternating these leg movements, raising one leg as you lower the opposite one.
- Breathe naturally.
Comments and tips
- Do not allow your legs to touch the floor or bench.
- Do not swing or kick your legs; keep the movement under control.
- Since you do not flex your waist, your rectus abdominis and obliques only act as stabilizers.
- Make the lying alternating leg raise more difficult by performing it on an inclined board, on a captain’s chair, or while hanging from a bar.
- Make the exercise easier by either flexing your knees or allowing your heels to touch the floor.
- Alternating your legs places less stress on your lower back compared with raising both legs at the same time.
Lying alternating leg raise video