Alternate Leg Raise

Instructions

1
Lie supine on your back with your head resting on the floor, arms at sides with palms down for stability, and lower back neutral against the floor.
2
Engage your core and ensure both legs are extended. Keep your lower back pressed to the floor throughout the movement to prevent hyperextension.
3
Slowly lower one leg toward the floor by extending the hip while keeping the knee slightly bent, allowing the leg to travel downward in a controlled manner without touching the ground.
4
Drive the leg back upward by lifting it toward vertical using quadriceps and hip flexor strength, returning to the starting position with the leg raised approximately 90 degrees at the hip.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Alternate Leg Raise allows you to target the Rectus Femoris with precision. As a foundational Strength, Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

  • Dumbbell Alternate Leg Raise
  • Cable Alternate Leg Raise
  • Banded Alternate Leg Raise

Beginner Tips

If you are new to the Alternate Leg Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions