ex_GU7LBG

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Body Weight

Alternate Lying Floor Leg Raise

beginnerstrengthOne side at a timeMale & female model

Alternate Lying Floor Leg Raise is a beginner 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 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

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

Secondary muscles

Lower Back · erector spinae

How to do Alternate Lying Floor Leg Raise

Lie on your back with your legs extended straight and your arms resting by your sides.
Lift both legs, straight towards the ceiling until they go past your hips.
Lower your legs halfway down, then lift them back up towards the ceiling.
Lower your legs back down to the initial position. Repeat the movement.

Form tips

Focus on keeping your upper back pressed into the mat to avoid arching and straining your spine.
Use your breath to guide the movement: inhale as you lift your legs and exhale as you lower them.
Engage your thigh muscles to assist with the lift and ensure proper form.

Alternate Lying Floor Leg Raise alternatives

Resistance Band Lying Leg Raise

Abs · beginner

Resistance Band Lying Bent Knee Raise

Abs · beginner

Lying Abs Resistance Band

Abs · beginner

Dumbbell Straight Leg Russian Twist

Abs · intermediate

More abs exercises

Alternate Leg Raise

Abs · intermediate

Lying Leg Raise

Abs · beginner

Alternate Leg Raise With Head Up

Abs · intermediate

Crunch Leg Raise

Abs · intermediate

Captains Chair Leg Raise

Abs · beginner

Captains Chair Straight Leg Raise

Abs · beginner

Alternate Leg Raise From Reverse Plank Position

Abs · intermediate

Crunch Floor

Abs · intermediate

Alternate Lying Floor Leg Raise FAQ

What muscles does Alternate Lying Floor Leg Raise work?

Alternate Lying Floor Leg Raise 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 Lying Floor Leg Raise?

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

How many sets and reps of Alternate Lying Floor Leg Raise 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 Lying Floor Leg Raise good for beginners?

Yes. Alternate Lying Floor Leg Raise is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Alternate Lying Floor Leg Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Alternate Lying Floor Leg Raise?

Other exercises for the abs include Resistance Band Lying Leg Raise, Resistance Band Lying Bent Knee Raise, Lying Abs Resistance Band and Dumbbell Straight Leg Russian Twist.

For developers

Use Alternate Lying Floor Leg Raise 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_GU7LBG" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GU7LBG",
  "name": "Alternate Lying Floor Leg Raise",
  "model": "male",
  "counterpartId": "ex_CB7UDA",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_GU7LBG/mp4-720.mp4?…",
    "poster": "https://…/ex_GU7LBG/poster.jpg?…"
  }
}