Library / Abdominals
Alternate Leg Raise
Bodyweight · Core · Isolation
Abdominals Hip Flexors Joint friendly
Default prescription & biomechanics
- Primary muscles
- Abdominals
- Secondary muscles
- Hip Flexors
- Equipment
- Bodyweight
- Movement pattern
- Core (Pull force)
- Difficulty
- Beginner
- Working rep range
- 15-20 reps per set
- Between-set interval
- 60 seconds rest
Step-by-step coaching cues
- Draw your navel in towards your spine to create rigid intra-abdominal pressure and protect your lower back.
- Perform the contraction smoothly by shortening the distance between your ribs and your pelvis.
- Hold the peak contraction for 2 full seconds while maintaining continuous breathing.
- Return under strict eccentric control without using momentum or pulling on your neck.
Joint & safety considerations
No specific joint contraindications are flagged for Alternate Leg Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Seated Crunch | Cable swap | Cable |
| Cable Standing Crunch with Rope Attachment | Cable swap | Cable |
| Dumbbell Overhead Sit Up | Dumbbell swap | Dumbbell |
| Dumbbell Plank Pass Through | Dumbbell swap | Dumbbell |
| Kettlebell Plank Pass Through | Kettlebell swap | Kettlebell |
| Lever Seated Crunch | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.