ex_U5H4B5

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Waist · Body Weight

Alternating Leg Lifts

intermediatestrengthOne side at a timeMale & female model

Alternating Leg Lifts is an intermediate compound 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 3-4 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: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

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

Secondary muscles

Lower Back · erector spinae

How to do Alternating Leg Lifts

Lie down on your back with your legs straight and hands behind your head.
Raise one of your legs straight towards the ceiling without bending your knee.
Slowly lower your leg back towards the floor and simultaneously raise the other leg.

Form tips

Keep your lower back pressed into the mat to maintain proper alignment and avoid strain.
Use a controlled breathing pattern: inhale as you lift your leg and exhale as you lower it.
Engage your thigh muscles to assist with the lift and maintain straight legs throughout the movement.

Alternating Leg Lifts alternatives

Dumbbell Starfish Crunch Alternating

Abs · intermediate

Resistance Band Lying Leg Raise

Abs · beginner

Dumbbell Straight Leg Russian Twist

Abs · intermediate

Dumbbell Kneeling Wood Chopper

Abs · beginner

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Alternate Toe Tap Leg Lift

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Alternating Plank Lunge

Lying Leg Raise

Alternate Leg Pull

Raised Leg Crunch

Dynamic Leg Swing

Alternating Leg Lifts FAQ

What muscles does Alternating Leg Lifts work?

Alternating Leg Lifts mainly works the abs in the waist (rectus abdominis, iliopsoas and quadriceps femoris). The lower back work as secondary muscles.

What equipment do you need for Alternating Leg Lifts?

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

How many sets and reps of Alternating Leg Lifts 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 Alternating Leg Lifts good for beginners?

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

How many calories does Alternating Leg Lifts 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 Alternating Leg Lifts?

Other exercises for the abs include Dumbbell Starfish Crunch Alternating, Resistance Band Lying Leg Raise, Dumbbell Straight Leg Russian Twist and Dumbbell Kneeling Wood Chopper.

For developers

Use Alternating Leg Lifts 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.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_U5H4B5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_U5H4B5",
  "name": "Alternating Leg Lifts",
  "model": "male",
  "counterpartId": "ex_Q63EIW",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_U5H4B5/mp4-720.mp4?…",
    "poster": "https://…/ex_U5H4B5/poster.jpg?…"
  }
}