Alternating Bent-Knee Lying Leg Raise
Beginner
Also known as: Supine March · Supine Marching
Expert Advice
Use your planted foot as light support, not a push-off. Driving it into the floor can turn the movement into a hip lift.
How-to-do Steps
- Lie on your back on the floor with knees bent and feet flat.
- Rest your arms alongside your torso, keeping your head and back supported.
- Lift one bent knee toward your torso until your thigh is above your hip.
- Lower that foot gently to the floor while the opposite foot stays planted.
- Switch legs and continue alternating, returning each foot before lifting the other.
Common Mistakes
- Lower back archesFix: gently tighten your abdomen before lifting each leg.
- Torso rocks side to sideFix: slow down and keep both hips resting evenly.
Coach Cues
Keep your knee bentPlant the opposite footLower softly
Short reminders to keep in mind during every set.
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Muscles Worked
Alternating Bent-Knee Lying Leg Raise primarily targets the Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads70%
Abs30%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Floor support and a short bent-knee lever make this simple to learn and control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Harder Variation
Frequently Asked Questions
What muscles does Alternating Bent-Knee Lying Leg Raise work?
Alternating Bent-Knee Lying Leg Raise primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Alternating Bent-Knee Lying Leg Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Alternating Bent-Knee Lying Leg Raise suitable for beginners?
Yes, Alternating Bent-Knee Lying Leg Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Alternating Bent-Knee Lying Leg Raise?
Lower back arches: gently tighten your abdomen before lifting each leg. Torso rocks side to side: slow down and keep both hips resting evenly.
