Alternating Leg Raise
Starting Posture
1. Lie on your back with your legs extended and arms by your sides. 2. Engage your core muscles by pulling your belly button towards your spine.
How to Exercise
1. Begin by lifting one leg towards the ceiling while keeping the other leg on the ground. 2. Slowly lower the raised leg back down to the starting position. 3. Repeat on the other leg. 4. Continue alternating legs for the desired number of reps.
Breath Control
Exhale as you lift your leg and inhale as you lower it back down. Remember to maintain a steady breath throughout the exercise.
Common errors
Common errors include lifting the legs too high, using momentum to lift the legs, and allowing the lower back to arch off the ground.
Weights
You can add ankle weights to increase the resistance and intensity of the exercise.
Grips
Variations
To make the exercise more challenging, you can lift both legs at the same time. You can also perform the exercise with a resistance band around your ankles for added resistance.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your lower back pressed into the ground throughout the exercise to avoid straining your back. Focus on using your core muscles to lift your legs, rather than relying on momentum.
Cautions
Avoid arching your back or allowing your hips to tilt during the exercise. If you experience any pain or discomfort, stop the exercise immediately.