How to Do Alternate Lying Floor Leg Raise

Alternate Lying Floor 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 Lying Floor Leg Raise

  1. 01Lie flat on the back with arms by the sides and legs fully extended.
  2. 02Raise the right leg toward the ceiling until it is perpendicular to the floor.
  3. 03Lower the right leg slowly while simultaneously raising the left leg.
  4. 04Keep the heels hovering just above the ground at the bottom of each rep.
  5. 05Maintain a steady breathing rhythm, exhaling as each leg ascends.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Lying Floor 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

Press the lower back firmly into the floor throughout the movement to prevent the lumbar spine from arching.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Lying Floor Leg Raise questions

What muscles does Alternate Lying Floor Leg Raise work?

Alternate Lying Floor 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 Lying Floor Leg Raise correctly?

Lie flat on the back with arms by the sides and legs fully extended. Raise the right leg toward the ceiling until it is perpendicular to the floor. Lower the right leg slowly while simultaneously raising the left leg. Keep the heels hovering just above the ground at the bottom of each rep. Maintain a steady breathing rhythm, exhaling as each leg ascends.

What is the A90 coach tip for Alternate Lying Floor Leg Raise?

Press the lower back firmly into the floor throughout the movement to prevent the lumbar spine from arching.

Is Alternate Lying Floor Leg Raise suitable for beginners?

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

Do you need equipment for Alternate Lying Floor Leg Raise?

No. Alternate Lying Floor 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 lying floor leg raise into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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