Back · Bodyweight
Lying Alternate Back Raise
How to do the lying alternate back 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
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your arms extended overhead and legs straight. Lift one arm and the opposite leg off the floor at the same time, squeezing your lower back and glutes, then lower and repeat with the other arm and leg. Alternate sides in a steady, controlled rhythm.
- 1Feel your lower back and glutes contract as the arm and opposite leg lift
- 2Keep your neck neutral and gaze down at the floor
- 3Lift with control and avoid jerking the limbs up
Common mistakes
- Don't crank your neck up to lift higher
- Avoid using momentum to swing the limbs
- Don't hold your breath; breathe through each rep
Muscles worked
The lying alternate back raise mainly works the lower back, with the glutes, lower traps, and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- Lower TrapsSupport
- HamstringsSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
Kovo programs the lying alternate back 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.