Forearm-Supported Alternating Leg Raise
Intermediate
Expert Advice
If your lower back arches, keep the low leg higher rather than forcing it near the floor. Lower it only as far as you can keep your pelvis steady.
How-to-do Steps
- Sit on the floor with legs extended and lean back onto both forearms.
- Keep your hips down and lift both straight legs just above the floor.
- Raise one leg toward the ceiling while the other stays low and airborne.
- Stop before your pelvis rolls or your torso shifts from its supported position.
- Lower that leg slowly to a low hover without touching the floor.
- Repeat with the other leg, alternating sides and counting each raise as one repetition.
Common Mistakes
- Shoulders sink toward your earsFix: press your forearms down and keep your chest lifted.
- Knees bend during raisesFix: keep your legs long without forcefully locking your knees.
Coach Cues
Keep both feet airbornePelvis stays stillPress your forearms down
Short reminders to keep in mind during every set.
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Muscles Worked
Forearm-Supported Alternating 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
Quads55%
Abs45%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Keeping both straight legs airborne requires meaningful abdominal and hip-flexor strength despite forearm support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Forearm-Supported Alternating Leg Raise work?
Forearm-Supported Alternating 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 Forearm-Supported Alternating Leg Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Forearm-Supported Alternating Leg Raise suitable for beginners?
Forearm-Supported Alternating Leg Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Forearm-Supported Alternating Leg Raise?
Shoulders sink toward your ears: press your forearms down and keep your chest lifted. Knees bend during raises: keep your legs long without forcefully locking your knees.
