ex_HJHYHK

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Waist · Body Weight

Alternate Leg Raise With Head Up

intermediatestrengthOne side at a timeMale & female model

Alternate Leg Raise With Head Up is an intermediate isolation strength exercise that works the abs (waist), with the lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Hip Flexors · iliopsoas
Abdominals · rectus abdominis
Quadriceps · quadriceps femoris

Secondary muscles

Lower Back · erector spinae

How to do Alternate Leg Raise With Head Up

Lie down on your back with your arms resting on the floor by your side.
Raise your head and upper back off the floor, and lift your legs straight in the air, making a 90-degree angle with your torso.
Lower one of your legs and bring it back just before touching the floor.
Do the same with your other leg, and repeat.

Form tips

Keep your core engaged throughout the exercise to maintain stability and protect your lower back.
Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Maintain a steady breathing pattern, exhaling as you lift your leg and inhaling as you lower it back down.

Alternate Leg Raise With Head Up alternatives

Resistance Band Lying Leg Raise

Abs · beginner

Over Head Weight Sit Up

Abs · intermediate

Dumbbell v-Up

Abs · intermediate

Band Decline Sit Up

Abs · beginner

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Alternate Leg Raise With Head Up FAQ

What muscles does Alternate Leg Raise With Head Up work?

Alternate Leg Raise With Head Up mainly works the abs in the waist (iliopsoas, rectus abdominis and quadriceps femoris). The lower back work as secondary muscles.

What equipment do you need for Alternate Leg Raise With Head Up?

None. Alternate Leg Raise With Head Up 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 Raise With Head Up should I do?

Start with 3 sets of 10-15 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 Raise With Head Up 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 Raise With Head Up burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Alternate Leg Raise With Head Up?

Other exercises for the abs include Resistance Band Lying Leg Raise, Over Head Weight Sit Up, Dumbbell v-Up and Band Decline Sit Up.

For developers

Use Alternate Leg Raise With Head Up 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_HJHYHK" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_HJHYHK",
  "name": "Alternate Leg Raise With Head Up",
  "model": "male",
  "counterpartId": "ex_TLYTCB",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_HJHYHK/mp4-720.mp4?…",
    "poster": "https://…/ex_HJHYHK/poster.jpg?…"
  }
}