---
title: "Alternating Leg Lifts"
description: "Lie down on your back with your legs straight and hands behind your head."
locale: en
slug: alternating-leg-lifts
url: "https://hi.fitness/exercises/alternating-leg-lifts"
primaryMuscle: "Core"
secondaryMuscles: ["Lats","Lower Back","Quads"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/956c7d84-alternating-leg-lifts.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Alternating Leg Lifts

Lie down on your back with your legs straight and hands behind your head.

## How to do it

1. Lie down on your back with your legs straight and hands behind your head.
2. Raise one of your legs straight towards the ceiling without bending your knee.
3. Slowly lower your leg back towards the floor and simultaneously raise the other leg.

## Form tips

- Keep your lower back pressed into the mat to maintain proper alignment and avoid strain.
- Use a controlled breathing pattern: inhale as you lift your leg and exhale as you lower it.
- Engage your thigh muscles to assist with the lift and maintain straight legs throughout the movement.

## Similar exercises

- [Russian Twist Weighted Ball](https://hi.fitness/exercises/russian-twist-weighted-ball) - Core · Medicine ball
- [Band Side Bend](https://hi.fitness/exercises/band-side-bend) - Core · Resistance band
- [Resistance Band Upper Body Dead Bug](https://hi.fitness/exercises/resistance-band-upper-body-dead-bug) - Core · Resistance band
- [Standing Ab Wheel Rollout](https://hi.fitness/exercises/standing-ab-wheel-rollout) - Core · Ab wheel
- [Wheels to Heaven](https://hi.fitness/exercises/wheels-to-heaven) - Core · Ab wheel
- [Suspension Trainer with Grips Hanging Knees to Elbows](https://hi.fitness/exercises/suspension-trainer-with-grips-hanging-knees-to-elbows) - Core · Suspension trainer
- [Suspension Trainer with Grips Hanging Leg Hip Raise](https://hi.fitness/exercises/suspension-trainer-with-grips-hanging-leg-hip-raise) - Core · Suspension trainer
- [Suspension Trainer with Grips Hanging Straight Leg Hip Raise](https://hi.fitness/exercises/suspension-trainer-with-grips-hanging-straight-leg-hip-raise) - Core · Suspension trainer