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Abs · Beginner

Alternating Straight-Leg Raise

Supine core-control drill that alternates one straight-leg raise while the trunk and pelvis remain stable.

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Alternating Straight-Leg Raise demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both legs straight, the arms beside you, and the lower back gently supported by abdominal tension.
  2. 02Keep one leg long on the floor and raise the other straight leg toward the ceiling without tilting the pelvis.
  3. 03Stop at the highest controlled range while the knee remains straight.
  4. 04Lower the leg slowly until the heel returns lightly to the floor, then repeat with the other leg.
  5. 05Continue alternating without losing lower-back or pelvic control.

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Variations

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

Harder progressionHead-Up Alternating Leg LowerHarder progressionAlternating Straight-Leg Raise on BOSU

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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