Alternate leg pull

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Iliopsoas

Secondary muscles

Quadriceps Femoris, External, Internal Obliques

How to do it

1. Lie on your back with your legs extended straight at 45 degrees off the floor and your arms extended overhead in line with your torso.
2. Lift your shoulders off the mat, engaging your core, and simultaneously bring your right knee towards your chest while swinging both arms in an arc motion until parallel to the floor.
3. Straighten your right leg, and lower your arms and shoulders back to the starting position.
4. Repeat the movement with your left leg, bringing it towards your chest between your straight arms. Continue alternating sides in this manner.

Form tips

• Keep your core engaged throughout the exercise to maximize muscle activation and protect your lower back.
• Perform the movement slowly and with control to avoid using momentum and ensure proper form.
• Breathe steadily, exhaling as you crunch and bring your leg towards your chest and inhaling as you lower back down.