Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides

Lying Alternating Leg Raise: Strengthen Abs & Hip Flexors

How to do the lying alternating leg raise

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:20 AM EDT

Ask Question?

The lying alternating leg raise is an isolation exercise which builds muscle and strength in the abdominals and hip flexors. Now, this is a pretty simple exercise and anyone can do it effectively. But the great thing about it is that you only need your bodyweight and a floor mat to lie on for comfort.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

The lying alternating leg raise is a great exercise for targeting the lower abdominals since the scissor motion activates the lower core muscles. So, include this movement in your ab training and at the beginning or end of your workout for optimal core development.

Lying Alternating Leg Raise Details
Basic Information
Body Part
Abdomen
Primary Muscles
Hip Flexors, Iliopsoas, Obliques, Quadriceps, Rectus Abdominis
Secondary Muscles
Glutes, Lower Back
Equipment
Yoga Mat, Exercise Mat, Ankle Weights
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Lunge
Force Type
Isotonic
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy12-15
Endurance15-20
Power6-10
Muscular endurance12-15
Stability core12-15
Flexibility mobility10-15
Similar Exercises
  • Frog Jumps: Boost Leg Power and Core Strength Fast!
  • Unlock Flexibility: Master Forward Bend Uttanasana for All Muscles
  • Curtsy Lunge: Ultimate Guide to Sculpting Strong Legs & Glutes
  • Single-Leg Good Morning: Build Strength in Hamstrings & Glutes

Exercise Instructions

  1. Lie on your back on the floor and rest your arms straight by your sides.
  2. Then, lift both legs up about 3 inches off the floor and keep them straight.
  3. Now, do a scissor motion with your legs by alternating them up and down so that they pass each other.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • Do not bend your knees during the exercise.
  • The exercise targets the lower abdominals since they are mostly activated during the movement.
  • The lying alternating leg raise is a great core and hip flexor exercise.

Watch: How to do the lying alternating leg raise


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Exercise Guides Legs and Glutes
Previous Post

Double Cable Front Raise: Strengthen Your Shoulders & Upper Body

Next Post

Dumbbell Concentration Curl: Build Strong Biceps & Arms

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Farmers Walk Bodyweight Challenge
Training

Challenge: Carry Your Bodyweight for 100 Feet Without Dropping (The Farmer’s Walk Test)

Jay Cutler
Bodybuilding

Jay Cutler Explains Why Biceps Isolation Movements Are Necessary for Growing Bigger Arms

Morning Bodyweight Workout
Training

“Sunrise Shredder”: The 20-Minute Morning Bodyweight Workout to Torch Calories Before the Summer Heat

How to do Barbell Reverse Grip Skullcrusher
Arms

Barbell Reverse Grip Skullcrusher: The Key to Building Stronger Triceps

How to do Band V-Up
Core

Band V-Up: The Ultimate Core Exercise for a Defined Midsection

How to do Band Standing Twisting Crunch
Arms

Get Strong Abs with Band Standing Twisting Crunch Workout

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Mr. Beast Challenges Brian Shaw To a Tug-of-War Against a Lion

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler Explains His Current Training Split at 51 Years Old

Spring Power Surge: 3 Overlooked Exercises to Add 10lbs to Your Bench Press by Summer

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.