Alternate Leg Raise with Head-up
Expert Advice
Keep your lower back pressed into the floor to protect your spine and engage your core muscles more effectively.
How-to-do Steps
- Lie on your back with your hands placed under your glutes for support.
- Lift your head and shoulders slightly off the ground.
- Raise one leg off the ground while keeping the other leg straight and grounded.
- Lower the raised leg back down without touching the floor and repeat with the opposite leg.
- Alternate legs for the desired number of repetitions.
Track Alternate Leg Raise with Head-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Alternate Leg Raise with Head-up 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 with Head-up work?
Alternate Leg Raise with Head-up 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 with Head-up?
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 with Head-up suitable for beginners?
Yes, Alternate Leg Raise with Head-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
