How to Do Alternate Leg Raise

Alternate Leg Raise 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 Raise

  1. 01Lie on the back with hands placed under the glutes for lumbar support and legs extended.
  2. 02Lift the right leg toward the ceiling while keeping the left leg hovering an inch above the floor.
  3. 03Switch positions by lowering the right leg and raising the left leg in a rhythmic, scissor-like motion.
  4. 04Keep the toes pointed and the knees locked throughout the entire set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Leg Raise

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

If the hip flexors take over, tuck the pelvis under and keep the lower back glued to the floor throughout the leg swap.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Leg Raise questions

What muscles does Alternate Leg Raise work?

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

How do you do Alternate Leg Raise correctly?

Lie on the back with hands placed under the glutes for lumbar support and legs extended. Lift the right leg toward the ceiling while keeping the left leg hovering an inch above the floor. Switch positions by lowering the right leg and raising the left leg in a rhythmic, scissor-like motion. Keep the toes pointed and the knees locked throughout the entire set.

What is the A90 coach tip for Alternate Leg Raise?

If the hip flexors take over, tuck the pelvis under and keep the lower back glued to the floor throughout the leg swap.

Is Alternate Leg Raise suitable for beginners?

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

Do you need equipment for Alternate Leg Raise?

No. Alternate Leg Raise 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 raise into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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