Exercise guide
Lying Alternate Sole Kick
- Beginner
- Compound
- Rep-based
- Lower legs
This exercise targets the lower abdominals and quadriceps by requiring controlled leg extensions while maintaining a stable core. It is highly effective for improving hip mobility and core stability without placing excessive stress on the lower back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms resting by your sides or tucked slightly under your glutes for lower back support.
- Lift both legs off the floor, bending your knees to a 90-degree angle so your shins are parallel to the ceiling.
- Flex your feet so your toes point toward your shins and your soles face the wall in front of you.
How to do it
- Exhale and slowly kick one leg forward, extending it fully until it is straight and hovering just a few inches above the floor.
- Focus on pushing through the heel as if you are pressing your sole against a heavy object.
- Inhale as you pull the leg back to the starting 90-degree position with control.
- Repeat the movement with the opposite leg, alternating sides at a steady, controlled tempo.
Form checklist
- Keep your lower back pressed firmly into the floor; do not let it arch as the leg extends.
- Maintain a 90-degree bend in the stationary leg while the other kicks out.
- Keep your core braced and your navel pulled in toward your spine throughout.
- Ensure the moving leg reaches full extension without actually touching the ground.
Pro tips
- Imagine you are pushing a heavy weight away with your heel to maximize quadriceps and lower abdominal engagement.
- Slow down the extension phase to a 3-second count to increase time under tension and improve stability.
Make it harder
- Lift your head and shoulder blades slightly off the mat to engage the upper abdominals simultaneously.
- Hold the extended position for 2-3 seconds before returning to the start to challenge your core endurance.
Frequently asked
- What muscles does the lying alternate sole kick work?
- The lying alternate sole kick primarily targets the abs, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the lying alternate sole kick?
- The lying alternate sole kick requires no equipment — just your body weight.
- Is the lying alternate sole kick good for beginners?
- Yes. The lying alternate sole kick is a beginner-friendly movement and a strong foundation to build on.