Core · Bodyweight
Alternate Leg Pull
How to do the alternate leg pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back and bring both knees toward your chest. Pull one knee in tight with your hands while extending the other leg out straight, then switch legs in a smooth alternating pull, keeping your lower back pressed to the floor.
- 1Lower core working to keep your back flat as legs alternate
- 2Hip flexors pulling each knee in toward your chest
- 3A controlled, steady switch between legs
Common mistakes
- Letting your lower back arch off the floor
- Yanking the knee in with your arms instead of your core
- Dropping the extended leg so low it strains your back
Muscles worked
The alternate leg pull mainly works the lower abs and hip flexors, with the upper abs and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsMinor
- HamstringsMinor
Kovo programs the alternate leg pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.