Alternating Leg Raises
This step helps build the strength-flexibility necessary to do good Leg Raises!
We raise our legs with our knees bent at 45 degrees, straighten our legs at the top, and descend with straight legs.
We are always able to lower a heavier weight than we can lift. The alternating nature of this exercise increases the difficulty of the negative portion - allowing us to build strength while exploring new mobility standards.
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 15
LEVEL 3: 2 Sets of 25
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below.
Once you can do 2 Sets of 25 (Level 3) with GOOD FORM, you are ready to move on to a harder Leg Raise variation.
Form Cues
Keep your heels off the ground throughout the exercise, Touching the ground at the bottom of the movement makes this exercise easier. Do this if necessary at first, but strive to break this habit eventually.
At the top of the movement, straighten your legs, push them up, and try to touch your lower back. This increases waist activation.
Film yourself and watch back between sets to check your form. A mirror is also useful.
If your lower back hurts, using a small pillow or small rolled up towel underneath your lower back is a temporary solution.
Keeping your thighs pressed together may help you focus on the movement.
Tutorial
Lie flat on the floor with your arms by your side.
Bend your knees until they are approximately 45 degrees.
Bring your legs up until your knees are over your waist. Control the movement.
Straighten at the knees.
Pause for 1 Second, feeling the contraction in your hips and abs.
Slowly descend, maintaining straight legs until your heels are 1 inch off the ground.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Maintaining a slight bend at the knees will make this exercise easier. Straighten over time.
To make this exercise harder: Straightening the legs slightly on the way up will increase the difficulty of this exercise. If you do this slowly over time, you’ll naturally be doing the next step - Leg Raises!