Alternating Single Leg Raise

Rectus Abdominis Transversus Abdominis Hip Flexors Obliques

A lying leg-raise variation where one leg lifts at a time. Alternating sides reduces the total lever compared with a double-leg raise while still challenging the trunk to control pelvic position.

How To: Alternating Single Leg Raise

  1. 1Set the lower back and pelvis before lifting the first leg.
  2. 2Keep the non-working leg still and close to the floor if your trunk can control it.
  3. 3Raise one leg without rocking the pelvis, then lower slowly.
  4. 4Alternate sides while maintaining the same abdominal tension.

Common Mistakes

  1. 1Allowing the lower back to arch as the leg lowers.
  2. 2Using momentum and switching legs before each repetition is controlled.

Good For

Progressing toward double-leg raises and building lower-abdominal control.