Instructions

1

Lie supine on the floor or mat with knees bent, feet flat on the ground hip-width apart, and arms extended along your sides with palms down for support. Keep your neck neutral and head in line with your spine.

2

Engage your core and press your lower back into the floor. Position your body so you are ready to perform a controlled leg raise movement with alternating leg extension.

3

Slowly lower one leg toward the ground by extending it while keeping a slight knee bend, allowing the heel to approach but not touch the floor. Simultaneously raise the other leg upward. Control the descent to maintain tension on the abdominals.

4

Drive the lowered leg back up by contracting the rectus abdominis and iliopsoas, returning to the starting position as the opposite leg begins to lower. Maintain continuous tension and alternate legs in a scissoring motion throughout the set.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Transverse Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Alternate Leg Raise with Head-up is an incredibly effective Strength movement designed to fully engage the Rectus Abdominis. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

To maximize the Alternate Leg Raise with Head-up , actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Transverse Abdominis to maintain control of the Body weight.

Beginner Tips

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

Alternate Leg Raise with Head-up