Perform the Med Ball Lying Alt Leg Raise to target your lower body, specifically your hips, thighs, and core. Lying flat, alternate raising each leg while holding a Medicine Ball. Enhances mobility, flexibility, and strength.
Lie flat on your back with a medicine ball between your feet.
2
Extend your arms behind your head and hold onto something sturdy, like the legs of a heavy couch or dumbbells, to keep your upper body anchored during the exercise.
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With your lower back pressed into the floor, elevate your legs off the ground while squeezing the medicine ball.
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Lower one leg towards the ground while keeping the other elevated. Switch legs and repeat.
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Continue alternating leg raises for the desired number of reps, always keeping the medicine ball squeezed between your feet.
Lie flat on your back with a medicine ball between your feet.
Extend your arms behind your head and hold onto something sturdy, like the legs of a heavy couch or dumbbells, to keep your upper body anchored during the exercise.
With your lower back pressed into the floor, elevate your legs off the ground while squeezing the medicine ball.
Lower one leg towards the ground while keeping the other elevated. Switch legs and repeat.
Continue alternating leg raises for the desired number of reps, always keeping the medicine ball squeezed between your feet.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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