Core · Bodyweight
Alternate Lying Floor Leg Raise
How to do the alternate lying floor leg raise, 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 flat on your back with your legs straight and hands tucked under your lower back or at your sides. Raise one straight leg toward the ceiling while the other stays just off the floor, then lower and switch, alternating in a controlled rhythm.
- 1Your lower abs controlling each leg up and down
- 2Your lower back pressed into the floor throughout
- 3A slow, controlled switch between legs
Common mistakes
- Letting your lower back arch as the leg lowers
- Swinging the legs up with momentum
- Bending the knees to make the raise easier
Muscles worked
The alternate lying floor leg raise mainly works the lower abs and hip flexors, with the upper abs and quads assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- QuadsSupport
- ObliquesMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the alternate lying floor leg raise 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.