Dumbbell Seated Military Hold Alternate Leg Raise On Floor

Muscles worked

Setup

1. Sit on the floor with your legs extended straight in front of you in an 'L' position.
2. Hold a dumbbell in each hand at shoulder height, then press them directly overhead until your arms are fully locked out.
3. Sit tall with a neutral spine, engaging your core to ensure your torso is perpendicular to the floor.
4. Position your feet hip-width apart with toes pointed upward.

How to do it

1. While keeping the dumbbells perfectly still overhead, exhale and lift one leg off the floor as high as possible without leaning your torso backward.
2. Inhale as you slowly lower the leg back to the starting position with control.
3. Repeat the movement with the opposite leg, alternating sides for the desired number of repetitions.
4. Maintain a controlled tempo, typically 2 seconds up and 2 seconds down, focusing on total body tension.

Form checklist

• Keep your elbows fully locked and dumbbells stacked directly over your shoulders.
• Do not allow your lower back to round; maintain a tall, upright posture throughout.
• Keep the working leg perfectly straight by squeezing the quadriceps.
• Avoid rocking your torso back and forth to create momentum for the leg lift.

Pro tips

• Actively 'push' the dumbbells toward the ceiling to engage the serratus anterior and maximize shoulder stability.
• Focus on pulling your belly button toward your spine to prevent your pelvis from tilting as the leg lifts.

Make it harder

• Perform the leg raises with both legs simultaneously to significantly increase the demand on the lower abs.
• Add a 2-second pause at the top of each leg raise to maximize time under tension for the hip flexors.

Frequently asked

What muscles does the dumbbell seated military hold alternate leg raise on floor work?

The dumbbell seated military hold alternate leg raise on floor primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell seated military hold alternate leg raise on floor?

The dumbbell seated military hold alternate leg raise on floor uses dumbbell.

Is the dumbbell seated military hold alternate leg raise on floor good for beginners?

The dumbbell seated military hold alternate leg raise on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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