The lying alternating leg raise is an isolation exercise which builds muscle and strength in the abdominals and hip flexors. Now, this is a pretty simple exercise and anyone can do it effectively. But the great thing about it is that you only need your bodyweight and a floor mat to lie on for comfort.

The lying alternating leg raise is a great exercise for targeting the lower abdominals since the scissor motion activates the lower core muscles. So, include this movement in your ab training and at the beginning or end of your workout for optimal core development.

In This Exercise:

  • Target Muscle Group: Rectus Abdominis, Iliopsoas
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Floor Mat
  • Difficulty: Beginner

Exercise Instructions

  1. Lie on your back on the floor and rest your arms straight by your sides.
  2. Then, lift both legs up about 3 inches off the floor and keep them straight.
  3. Now, do a scissor motion with your legs by alternating them up and down so that they pass each other.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • Do not bend your knees during the exercise.
  • The exercise targets the lower abdominals since they are mostly activated during the movement.
  • The lying alternating leg raise is a great core and hip flexor exercise.

Watch: How to do the lying alternating leg raise