Lying Alternate Bent Leg Raise
How to do it
Starting position
- Lie on the floor and bend your knees.
- Place your palms on the floor next to your hips.
- Brace your abs so there is no gap between your lower back and the floor.
- Extend one leg straight and keep it close to the floor.
Movement
- Bend the knee of your extended leg and pull it up toward your stomach.
- Hold your opposite leg close to the floor.
- Slowly lower the raised leg while lifting the opposite leg.
- Move only within the range where your lower back does not lift off the floor.
Breathing
Exhale as you lift your leg and inhale as you lower it.
Cautions
- If your lower back lifts off the floor, reduce the range and bend your knees more.
- If you use momentum to kick your legs up, your quads will do the work instead of your abs.
- If your lower back hurts, stop and rest with your knees bent.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Rep range | 12–20 reps (one side at a time) |
38 similar exercises
Representative exercise: Lying Alternate Bent Leg Raise
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- Knee Raise Stretch
- Shoulder Pat Knee Raise
- Lying Supine Straight Knee Raise
- Leg Raise (bent knee)
- Alternate Toe Tap Leg Lift
- Lying Alternating Knee Tuck
- Machine Lying Leg Raise Bent Knee
- Knee Raise
- Knee Leg Lift
- Lying Leg Raise
- Hands-up Knee-up
- Overhead Knee Raise
- Standing Knee Raise
- Knee Drive to Leg Lift
- Lying Straight Leg Raise
- Overhead Clap Knee Raise
- Elevated Knee Tuck V Tuck
- Underhand Double Knee Raise
- Front Leg Lift Under Knee Tap
- Medicine Ball Lying Leg Raise
- Weighted Dumbbell Lying Knee Raise
- Weighted Lying Leg Raise
- Suspension Lying Leg Raise
- Flat Bench Leg Raise
- Weighted Lying Leg Raise Flat Bench
- Weighted Lying Supine Straight Knee Raise
- Lying Bent Legs Raise
- Lying Alternate Knee Tuck
- V Sit Alternating Knee Tuck
- Standing Alternating Knee Raise
- Lying Single to Double Toe Tap
- Lying Bent Knee Raise and Extend
- Overhead Push Alternate Knee Raise
- Standing Alternating Front Foot Tap to Knee Tuck
- Resistance Band Lying Bent Knee Raise
- Decline Knee Raise
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.