Alternate Lying Floor Leg Raise Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Body weight
- Body Part
- Hips, Waist
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Rectus Abdominis, Tensor Fasciae Latae, Obliques, Adductor Longus, Pectineous, Adductor Magnus, Sartorius, Adductor Brevis, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Lying Floor Leg Raise
How to: Alternate Lying Floor Leg Raise
- Lie flat on your back with your legs extended and hands at your sides or beneath your hips for support.
- Engaging your core, slowly lift both legs towards the ceiling while keeping them straight.
- Pause when your legs are perpendicular to the ground.
- Slowly lower your legs back to just above the floor without touching it, then repeat.
Common Mistakes
- Letting the lower back arch off the floor.
- Using momentum to lift the legs instead of engaging the core.
- Not controlling the descent of the legs.
Modifications
- Bend your knees to reduce the strain on your lower back.
- Perform the exercise with one leg at a time for a reduced intensity.
Tips
- Keep your lower back pressed against the ground to maintain proper form.
- Perform the movement slowly to maximize muscle engagement.
- Focus on your breathing, exhaling as you raise your legs.
Alternate Lying Floor Leg Raise Alternatives
Tags
core
abs
strength
middle body
hip flexors
beginner to intermediate