The alternate lying floor leg raise, frequently referred to as scissor kicks or flutter kicks, is a challenging core exercise that heavily recruits the lower rectus abdominis and hip flexors. By keeping one leg hovering just above the floor while the other is raised, you create immense time-under-tension for the abdominal wall. This exercise is highly effective for building core endurance and lower abdominal strength.
Benefits
• Highly targets the difficult-to-reach lower abdominal fibers.
• Builds exceptional hip flexor strength and endurance.
• Improves core stability for athletic movements.
• Requires zero equipment.
Common Mistakes
• Allowing the lower back to arch and lift off the floor.
• Bending the knees too much, which reduces the lever arm.
• Moving the legs too quickly and relying on momentum.
• Resting the heels on the ground between reps.
Pro Tips
If you struggle to keep your lower back flat against the floor, place your hands underneath your glutes to artificially tilt your pelvis backward.
Muscle Anatomy
The rectus abdominis works isometrically to stabilize the pelvis, while the iliopsoas (hip flexors) actively raise and lower the legs. The obliques assist in stabilization.
Exercise Variations
Standard double leg raises, hanging leg raises, or flutter kicks.
Beginner Tips
Only lower your legs as far as you can without your lower back arching. If your back arches, restrict your range of motion.
