Smart Workout Diary

Alternating Floor Leg Raise

The alternating floor leg raise is a bodyweight core exercise performed lying on the floor while lifting one straight leg at a time. It primarily trains the lower abdominal region and hip flexors while requiring the trunk to stay stable. It can support core strength, pelvic control, and endurance for other training movements.

Demonstration

Alternating Floor Leg Raise — demonstration 1
Alternating Floor Leg Raise — demonstration 2

Instructions

  1. Set up: Lie face up on the floor with both legs straight, arms by your sides, and palms pressing lightly into the floor.
  2. Brace your core: Gently tighten your abdominals and keep your lower back close to the floor. Bend your knees slightly if needed to maintain this position.
  3. Lift one leg: Exhale and raise one straight leg in a controlled arc until it is roughly vertical or as high as you can without your lower back lifting.
  4. Lower with control: Inhale as you lower that leg toward the floor without resting it or arching your back.
  5. Alternate sides: Raise the other leg using the same controlled motion. Continue alternating evenly for the planned repetitions.
  6. Finish safely: Lower both legs to the floor under control and relax. Stop the set if you cannot keep your lower back stable.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Protect your lower back: Reduce the lowering range or bend the knees if your lower back arches away from the floor.
  2. Move slowly: Avoid swinging the legs; use a smooth lift and a controlled descent.
  3. Keep the pelvis quiet: Minimize rocking or twisting as you switch legs.
  4. Breathe continuously: Exhale during the lift and avoid holding your breath.
Exercise library