How to do the Alternate Leg Pull
Primary: Core.
The Alternate Leg Pull is a flexibility exercise that primarily engages the abs while also involving the hip flexors and obliques. This exercise helps in improving core stability and mobility. It is a beginner-friendly exercise requiring no equipment, making it suitable for home workouts.
Step by step
- 1
Lie flat on your back with your legs extended and arms at your sides.
- 2
Lift one leg up towards the ceiling while reaching for that leg with the opposite hand, pulling slightly to stretch.
- 3
Slowly lower the leg and repeat the movement on the opposite side.
Coaching cues
- Keep your core engaged throughout the movement to maintain a stable position.
- Perform the movement slowly and with control to avoid any jerking motions.
- Ensure to breathe deeply and evenly during the exercise to enhance flexibility benefits.
Sets, reps and where it fits
Muscle
3–4 × 8–12 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 8–12 sec
rest 45–60 s
Alternate Leg Pull alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Alternate Leg Pull work?
Primary: Core.
How many sets and reps of Alternate Leg Pull should I do?
Hold or work for 8–12 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Alternate Leg Pull?
Same movement pattern, different equipment: Cat-Cow, Half Kneel Quad Hip Flexor Stretch, Kneeling Push Up Childs Pose, Roll Down to Sit-up, Hip Roll Plank, 90/90 Hip Stretch.
Is the Alternate Leg Pull good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.