ex_BSG4BB

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Waist · Body Weight

Alternate Leg Pull

intermediatestrengthOne side at a timeMale & female model

Alternate Leg Pull is an intermediate compound strength exercise that works the abs (waist), with the quadriceps and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Abdominals · rectus abdominis
Hip Flexors · iliopsoas

Secondary muscles

Quadriceps · quadriceps femoris
Obliques · external, internal obliques

How to do Alternate Leg Pull

Lie on your back with your legs extended straight at 45 degrees off the floor and your arms extended overhead in line with your torso.
Lift your shoulders off the mat, engaging your core, and simultaneously bring your right knee towards your chest while swinging both arms in an arc motion until parallel to the floor.
Straighten your right leg, and lower your arms and shoulders back to the starting position.
Repeat the movement with your left leg, bringing it towards your chest between your straight arms. Continue alternating sides in this manner.

Form tips

Keep your core engaged throughout the exercise to maximize muscle activation and protect your lower back.
Perform the movement slowly and with control to avoid using momentum and ensure proper form.
Breathe steadily, exhaling as you crunch and bring your leg towards your chest and inhaling as you lower back down.

Alternate Leg Pull alternatives

Resistance Band Lying Leg Raise

Abs · beginner

Dumbbell Straight Leg Russian Twist

Abs · intermediate

Ab Wheel Left Out

Abs · intermediate

Crawl With Sled Drag

Abs · intermediate

More abs exercises

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Alternate Leg Raise

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Alternate Arm Leg Plank Hold

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Alternate Toe Tap Leg Lift

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Back and Forward Leg Swings

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Alternate Arm Leg Plank Rest Pause

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Leg Lift Circles

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Alternate Leg Pull FAQ

What muscles does Alternate Leg Pull work?

Alternate Leg Pull mainly works the abs in the waist (rectus abdominis and iliopsoas). The quadriceps and obliques work as secondary muscles.

What equipment do you need for Alternate Leg Pull?

None. Alternate Leg Pull is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Alternate Leg Pull should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Alternate Leg Pull good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Alternate Leg Pull burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Alternate Leg Pull?

Other exercises for the abs include Resistance Band Lying Leg Raise, Dumbbell Straight Leg Russian Twist, Ab Wheel Left Out and Crawl With Sled Drag.

For developers

Use Alternate Leg Pull in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BSG4BB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BSG4BB",
  "name": "Alternate Leg Pull",
  "model": "male",
  "counterpartId": "ex_MYB4HM",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_BSG4BB/mp4-720.mp4?…",
    "poster": "https://…/ex_BSG4BB/poster.jpg?…"
  }
}