How to Do Alternating Leg Lifts

Alternating Leg Lifts 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 Alternating Leg Lifts

  1. 01Lie on your back with your legs straight and arms at your sides.
  2. 02Raise both legs toward the ceiling until they are perpendicular to the floor.
  3. 03Lower one leg toward the ground slowly while keeping the other leg vertical.
  4. 04Reverse the movement to return to the starting position and repeat with the opposite leg.
  5. 05Maintain a slow and deliberate tempo to maximize time under tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternating Leg Lifts

Primary Stabiliser Inactive

Tap to explore manually

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

Lower your legs only as far as you can while keeping your spine in complete contact with the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Alternating Leg Lifts questions

What muscles does Alternating Leg Lifts work?

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

How do you do Alternating Leg Lifts correctly?

Lie on your back with your legs straight and arms at your sides. Raise both legs toward the ceiling until they are perpendicular to the floor. Lower one leg toward the ground slowly while keeping the other leg vertical. Reverse the movement to return to the starting position and repeat with the opposite leg. Maintain a slow and deliberate tempo to maximize time under tension.

What is the A90 coach tip for Alternating Leg Lifts?

Lower your legs only as far as you can while keeping your spine in complete contact with the floor.

Is Alternating Leg Lifts suitable for beginners?

Alternating Leg Lifts is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Alternating Leg Lifts?

No. Alternating Leg Lifts 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 alternating leg lifts into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime