Dumbbell Seated Military Hold Alternate Leg Raise on Floor

How to do it

Sit on the floor holding dumbbells pressed overhead, lean back slightly, and balance on your hips. Holding the weights locked out up top, raise one straight leg toward the ceiling, lower it, then raise the other in an alternating pattern. Keep the dumbbells steady overhead and your core tight throughout.

1. 1Lower abs and hip flexors lifting each leg under control
2. 2Shoulders holding the dumbbells locked steady overhead
3. 3Core bracing to keep your balance through every leg raise

Common mistakes

• ×Letting the dumbbells sway or drop forward as you raise legs
• ×Rounding your lower back as you lean and balance
• ×Swinging the legs up with momentum instead of lifting them

Muscles worked

The dumbbell seated military hold alternate leg raise on floor mainly works the lower abs and hip flexors, with the triceps, upper abs, obliques, front delts, forearms, upper traps, quads, and side delts assisting.

• Lower AbsPrimary
• Hip FlexorsPrimary
• TricepsSupport
• Upper AbsSupport
• ObliquesSupport
• Front DeltsSupport
• ForearmsSupport
• Upper TrapsSupport
• QuadsSupport
• Side DeltsSupport
• Upper ChestMinor
• LatsMinor
• Lower BackMinor
• Mid TrapsMinor
• Lower TrapsMinor
• GlutesMinor
• HamstringsMinor
• External RotatorsMinor
• Internal RotatorsMinor
• AdductorsMinor
• Tibialis AnteriorMinor