How to Do Alternate Leg Pull

Alternate Leg Pull is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Alternate Leg Pull

  1. 01Lie on your back with legs extended and arms resting at your sides.
  2. 02Lift one knee toward your chest while maintaining a neutral spine and engaged core.
  3. 03Grasp the knee lightly with both hands to assist the final range of motion.
  4. 04Lower the leg back to the starting position with control without letting it drop.
  5. 05Repeat the movement on the opposite leg while keeping the stationary leg anchored.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Leg Pull

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Exhale forcefully on the pull and keep your lower back pinned to the floor to protect the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Leg Pull questions

What muscles does Alternate Leg Pull work?

Alternate Leg Pull is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Alternate Leg Pull correctly?

Lie on your back with legs extended and arms resting at your sides. Lift one knee toward your chest while maintaining a neutral spine and engaged core. Grasp the knee lightly with both hands to assist the final range of motion. Lower the leg back to the starting position with control without letting it drop. Repeat the movement on the opposite leg while keeping the stationary leg anchored.

What is the A90 coach tip for Alternate Leg Pull?

Exhale forcefully on the pull and keep your lower back pinned to the floor to protect the lumbar spine.

Is Alternate Leg Pull suitable for beginners?

Alternate Leg Pull is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Alternate Leg Pull?

No. Alternate Leg Pull is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternate leg pull into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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