Alternate Leg Raise
Expert Advice
Keep your lower back pressed into the floor to prevent strain and engage your core muscles more effectively.
How-to-do Steps
- Lie on your back with your legs extended and hands placed under your glutes for support.
- Tighten your abs and raise one leg off the ground to a 90-degree angle, keeping the other leg straight and grounded.
- Lower the raised leg back down slowly and switch to the other leg.
- Alternate between legs for the desired number of repetitions.
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Muscles Worked
Alternate Leg Raise primarily targets the Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Alternate Leg Raise work?
Alternate Leg Raise primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Alternate Leg Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Alternate Leg Raise suitable for beginners?
Yes, Alternate Leg Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
