---
title: "Alternate Lying Floor Leg Raise"
description: "Lie on your back with your legs extended straight and your arms resting by your sides."
locale: en
slug: alternate-lying-floor-leg-raise
url: "https://hi.fitness/exercises/alternate-lying-floor-leg-raise"
primaryMuscle: "Quads"
secondaryMuscles: ["Core","Lats","Lower Back"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/b2daf5c0-alternate-lying-floor-leg-raise.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Alternate Lying Floor Leg Raise

Lie on your back with your legs extended straight and your arms resting by your sides.

## How to do it

1. Lie on your back with your legs extended straight and your arms resting by your sides.
2. Lift both legs, straight towards the ceiling until they go past your hips.
3. Lower your legs halfway down, then lift them back up towards the ceiling.
4. Lower your legs back down to the initial position. Repeat the movement.

## Form tips

- Focus on keeping your upper back pressed into the mat to avoid arching and straining your spine.
- Use your breath to guide the movement: inhale as you lift your legs and exhale as you lower them.
- Engage your thigh muscles to assist with the lift and ensure proper form.

## Similar exercises

- [Resistance Band Lying Leg Raise](https://hi.fitness/exercises/resistance-band-lying-leg-raise) - Quads · Resistance band
- [Alternate Leg Raise](https://hi.fitness/exercises/alternate-leg-raise) - Quads · Bodyweight
- [Alternate Leg Raise with Head Up](https://hi.fitness/exercises/alternate-leg-raise-with-head-up) - Quads · Bodyweight
- [Barbell Squat Back Pov](https://hi.fitness/exercises/barbell-squat-back-pov) - Quads · Barbell
- [Band Deadlift](https://hi.fitness/exercises/band-deadlift) - Quads · Resistance band
- [Alternate Leg Raise from Reverse Plank Position](https://hi.fitness/exercises/alternate-leg-raise-from-reverse-plank-position) - Quads · Bodyweight
- [Resistance Band Squat](https://hi.fitness/exercises/resistance-band-squat) - Quads · Resistance band
- [Step Up on Chair Bodyweight](https://hi.fitness/exercises/step-up-on-chair-bodyweight) - Quads · Other