Legs · Bodyweight
Lying Alternate Sole Kick
How to do the lying alternate sole kick, 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 with your legs raised and knees bent above your hips. Keeping your lower back pressed to the floor, kick one foot up toward the ceiling so the sole faces up, then lower and repeat with the other leg in an alternating rhythm. Keep the movement controlled throughout.
- 1Your lower abs working to keep the pelvis stable
- 2A controlled kick driven from the hip, not a swing
- 3Your lower back staying flat on the floor
Common mistakes
- Letting your lower back arch off the floor
- Kicking with momentum instead of control
- Holding your breath as you alternate legs
Muscles worked
The lying alternate sole kick mainly works the hip flexors and lower abs, with the upper abs, obliques, and quads assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- HamstringsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the lying alternate sole kick 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.