Core · Bodyweight
Alternate Leg Raise with Head-up
How to do the alternate leg raise with head-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your head and shoulders lifted slightly off the floor and hands at your sides. Keeping the head up, raise one straight leg toward the ceiling, lower it without touching down, then alternate legs under control.
- 1Lower abs working to lift each leg and hold the head up
- 2Constant tension with the legs never resting on the floor
- 3A flat low back pressed into the ground
Common mistakes
- Letting the low back arch off the floor
- Dropping the head back to rest between reps
- Swinging the leg up with momentum
Muscles worked
The alternate leg raise with head-up mainly works the lower abs, with the upper abs, hip flexors, and obliques assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ObliquesSupport
- QuadsMinor
Kovo programs the alternate leg raise with head-up 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.