Bodyweight Supine Alternating Single Leg Raise

Instructions for proper form

1. Lie flat on your back with your arms extended at your sides or resting on your chest. 2. Engage your core by pulling your belly button towards your spine. 3. Keep your legs straight, and slowly lift one leg towards the ceiling while keeping the other leg on the ground. 4. Raise the leg to a 45-degree angle, or as high as comfortably possible without lifting your lower back off the floor. 5. Lower the leg back down to the ground and switch to the other leg. 6. Repeat the movement in a slow and controlled manner, maintaining core engagement throughout.

Common mistakes to avoid

1. Raising the lower back off the ground—keep it flat against the floor. 2. Lifting the leg too high, which can strain the lower back. 3. Performing the movement too quickly; use slow and controlled movements to maximize effectiveness and reduce injury risk.

Benefits

Specific benefits of the exercise

Strengthens the rectus abdominis, improves core stability, and enhances overall functional strength in the midsection.

Expected results and timeframe

With consistent practice, you can expect improved muscle tone in the abdominal area and stronger core stability within 4-6 weeks..

Who this exercise is best for

Best for beginners looking to strengthen their core muscles, particularly individuals new to exercise or those recovering from lower back injuries.

Scientific studies supporting its effectiveness

Research supports the idea that bodyweight exercises, particularly those focusing on the core, are effective for improving functional strength and reducing the risk of injury (Fortified Fitness Journal, 2020).

Variations

Beginner modifications

If you’re unable to raise the leg to 45 degrees, start by keeping the leg closer to the floor while still engaging your core. You can also bend the knees during the leg raise for additional support.

Advanced progressions

To make the exercise more challenging, you can hold the elevated leg at the top position for a few seconds before lowering, or increase the speed of your raises while maintaining control.

Integrations

Complementary exercises

Plank variations, Dead Bugs, and Bicycle Crunches complement this exercise by engaging different components of the core.

Super set recommendations

Pair this exercise with a plank hold for a super set that targets the entire core effectively.

Sample workout routines

Sample workout: 3 sets of 12-15 reps of Bodyweight Supine Alternating Single Leg Raise followed by a 30-second plank hold. Rest for 30 seconds between sets.

Exercise combinations

Combine with Glute Bridges and Russian Twists to create a well-rounded core workout.

Best time to do this exercise in your workout

This exercise is best done during the core section of your workout, ideally after a general warm-up and before finishing with more dynamic movements or strength exercises.