Library / Abdominals
Alternate Leg Pull
Bodyweight · Isolation · Isolation
Abdominals Joint friendly
Default prescription & biomechanics
- Primary muscles
- Abdominals
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Lie on the ground with your knees extended and arms above your head with elbows straight
- Lift your feet and legs off the ground while keeping your knees extended
- Flex your torso and raise one of your legs with the knee bent until your hands come close to your knee
- Perform the movement alternately
Joint & safety considerations
No specific joint contraindications are flagged for Alternate Leg Pull. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Rollout | Barbell swap | Barbell |
| 45 Degree Side Bend | Same movement pattern | Bodyweight |
| Mountain Climber Against Wall | Same movement pattern | Bodyweight |
| Cable Seated Crunch | Cable swap | Cable |
| Cable Standing Crunch with Rope Attachment | Cable swap | Cable |
| Dumbbell Overhead Sit Up | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.