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Abs · Intermediate

Head-Up Alternating Leg Lower

Advanced supine core drill that holds the head and shoulders raised while the straight legs lower alternately.

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Head-Up Alternating Leg Lower demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both legs raised toward the ceiling and the hands supporting the pelvis if needed.
  2. 02Press the lower back into the floor and lift the head and shoulder blades without pulling on the neck.
  3. 03Lower one straight leg toward the floor only as far as the lower back remains controlled.
  4. 04Bring that leg back to the start and lower the other leg.
  5. 05Continue alternating with steady breathing and stop if the neck strains or the lower back arches.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionAlternating Straight-Leg RaiseRelated variationAlternating Straight-Leg Raise on BOSU

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Alternatives

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