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Also known as: Alternating Leg Raises, Flat frog raises.

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Technique

  1. Lying on your back, legs together, bent at the knees, heels hovering above the floor
  2. Smoothly raise your legs until your feet are directly above your pelvis
  3. Straighten out your legs and slowly lower the feet until the heels are just above the floor
Logging: Each circle (whichever direction) = one repetition.
Risks
  • Keep your back flat against the floor, do not arch your back
  • Arching back means you need to use easier variation

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkflexion
Hipflexion
trains stretches

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Regressions

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Lying legs raise

Beginner
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Lying tuck raise

Beginner
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Double crunch

Novice
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Straddle-up

Novice
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Pike compression flutter kicks

Novice
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Straight-leg reverse crunch

Novice
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Sitting pike compression

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.