Exercise guide
Alternate Leg Pull
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Alternate Leg Pull is a dynamic core exercise that builds deep abdominal strength and hip flexor stability by combining isometric trunk flexion with alternating leg extensions. It effectively targets the rectus abdominis and obliques while requiring the quadriceps to maintain leg tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended.
- Lift your head, neck, and shoulders off the floor into a 'C-curve' position, tucking your chin slightly.
- Draw both knees toward your chest and place your hands lightly on your shins.
How to do it
- Inhale as you extend one leg out to a 45-degree angle while pulling the opposite knee toward your chest with your hands.
- Exhale sharply as you switch legs, pulling the extended leg back in and reaching the other leg out in a fluid motion.
- Maintain a steady, rhythmic tempo, ensuring your shoulder blades stay lifted off the mat throughout the entire movement.
- Continue alternating sides, focusing on a smooth transition between the 'pull' and the 'reach'.
Form checklist
- Keep your lower back pressed firmly into the floor to protect the lumbar spine.
- Ensure your shoulder blades remain elevated and do not drop toward the mat.
- Point your toes and fully lock out the knee of the extended leg to engage the quadriceps.
- Keep your elbows wide and shoulders relaxed away from your ears.
Pro tips
- Focus on the 'reach' of the long leg as much as the 'pull' of the bent leg to maximize tension in the lower abdominals.
- Imagine pulling your navel toward the floor to engage the transverse abdominis and prevent the stomach from 'doming' upward.
Make it harder
- Lower the extended leg until it is just 2-3 inches above the floor to increase the leverage and demand on the core.
- Perform the movement with your hands behind your head (fingertips touching ears) to remove the assistance of the arm pull.
Frequently asked
- What muscles does the alternate leg pull work?
- The alternate leg pull primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the alternate leg pull?
- The alternate leg pull requires no equipment — just your body weight.
- Is the alternate leg pull good for beginners?
- The alternate leg pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.