# Alternate V Feet Raises - Canonical: https://fitwill.app/exercise/8933/alternate-v-feet-raises/ - Media ID: 8933 - Primary muscle: Abs - Body part: Core - Equipment: Exercise Mat - Video: https://fitwill.app/videos/8933/alternate-v-feet-raises.mp4 ## Description Alternate V Feet Raises is a bodyweight core exercise performed lying flat on your back with your legs lifted into a wide V shape. From that split position, you raise one leg straight up toward the ceiling, lower it back to the V, then repeat with the opposite leg. Because both legs stay off the floor for the entire set, your midsection never gets a break, which is exactly what makes this movement more demanding than a basic alternating leg lower. The main work comes from the lower portion of the rectus abdominis, which has to hold your pelvis stable and control the position of both legs against gravity. Your hip flexors assist on every lift of the raised leg, and the deep core musculature works continuously to keep your lower back pressed toward the floor. The wide V foot position also adds a gentle adductor and hip mobility element that you don't get from standard leg raises. This exercise suits people who already handle lying leg raises or flutter kicks comfortably and want something that challenges anti-extension control of the trunk. It's a common fit in general core training, Pilates-style mat work, and athletic programming where controlled hip and trunk stability matters. Because it requires no equipment beyond a mat or soft surface, it fits easily into home workouts, warm-ups, or finishers. Setup quality determines whether this exercise trains your abs or irritates your back. Lie flat with your arms relaxed at your sides, press your lower back down before the legs ever move, and only open the legs as wide as you can while keeping the pelvis neutral. If you open the V wider than your hips allow, your pelvis will tilt and your lower back will arch, shifting stress away from the abs. Execution should be slow and deliberate. Lift one leg straight up until it points roughly at the ceiling, keep the other leg hovering at its V position, then lower with control before switching sides. Two or three sets of alternating reps is usually enough, and it's better to reduce the width of the V or bend the knees slightly than to let the back arch or the legs drop toward the floor. Stop the set when your lower back starts to lift, not when your legs get tired. ## Instructions 1. Lie flat on your back on an exercise mat with your legs together and your arms resting at your sides, palms facing down. 2. Press your lower back gently into the floor and brace your abdominals as if preparing for a light push to the stomach. 3. Keeping both knees straight, raise your legs together and then open them into a wide V, so both feet hover above the floor with tension in your midsection. 4. From this split position, lift one leg straight up toward the ceiling while the other leg stays still in the V. 5. Pause briefly at the top with the raised leg vertical and your lower back still flat against the mat. 6. Lower that leg slowly back to its place in the V without letting either foot touch the floor. 7. Repeat the lift with the opposite leg, keeping the torso and arms completely still throughout. 8. Exhale as each leg rises and inhale as it lowers, keeping your breathing steady rather than holding it. 9. Continue alternating legs for your target reps, then finish the set by lowering both legs together to the floor with control. ## Tips & Tricks - The most common failure point is the lower back peeling off the mat as the legs open — if you can't keep it flat, narrow the V until your pelvis stays neutral. - Keep the lifting leg straight but not locked; pushing the knee back hard tends to tilt the pelvis on the lift. - Do not let the stationary leg drift up or down while the other leg raises — its stillness is what forces the lower abs to stabilize. - If the full V position is too demanding, bring your feet closer together or bend both knees slightly; you'll still train the same pattern with less leverage stress. - Press your palms lightly into the floor for balance, but avoid pushing so hard that your arms do the stabilizing for your trunk. - Slow the lowering phase down to a two- or three-count; most people rush the return and lose tension in the lower abs right there. - Place your hands flat under your hips if you feel strain in the front of your lower back — this slightly reduces the lever length and helps keep the spine neutral. - Stop the set when your form changes, not when your legs burn; once the hips arch or the legs wobble, the exercise is training the wrong thing. - Warm up your hips with a few gentle leg swings or lying leg raises first, since tight hip flexors make the V position harder to hold cleanly. ## Frequently Asked Questions ### Which muscles do Alternate V Feet Raises work the most? The lower portion of the abs, especially the rectus abdominis, does most of the stabilizing, while the hip flexors such as the iliopsoas drive each lift. The deep core and obliques also work to keep the pelvis and trunk steady throughout the set. ### Is Alternate V Feet Raises suitable for beginners? It's better treated as an intermediate step after basic lying leg raises feel comfortable, because both legs stay off the floor the whole time. Beginners can regress it by narrowing the V, bending the knees, or lowering one foot to the mat between reps. ### Why should both feet stay in a V position instead of together? The wide V changes the leverage on your hips and adds a stability demand through the inner thighs and hip area. It also makes it easier to feel when your pelvis starts to tilt, since one leg always serves as the reference position. ### My lower back arches when I open my legs into the V — what should I change? That usually means the V is wider than your hip mobility and core strength currently allow. Narrow the angle of the V or bend your knees slightly until you can keep your lower back flat, and progress the width gradually over time. ### How is Alternate V Feet Raises different from alternating lying leg raises? In a standard alternating lying leg raise, one leg usually rests on the floor between reps, giving your trunk a break. Here the non-working leg hovers in the V the entire time, so your lower abs stay under continuous tension and the set becomes much harder for the same number of reps. ### Can I do Alternate V Feet Raises on a bench instead of the floor? Yes, lying on a flat bench works and can even allow a slightly deeper position for the V legs. Just make sure your whole pelvis and lower back stay supported on the bench, and grip the sides lightly for stability. ### How many reps and sets should I do? Two to three sets of 8 to 12 alternating lifts per side is a practical starting point, performed slowly. Since this is a control exercise, reduce reps rather than speeding up when you want to progress the difficulty. ### Is it bad for my back if my hips click or feel tight during the V position? A painless click at the hip is common in this position and usually just reflects tight hip flexors or muscle passing over bone. Keep the range comfortable, warm up first, and if you feel pinching or pain in the hip or lower back, reduce the width of the V or consult a professional. ### What can I substitute if I don't have the strength for the full V position? Lying alternating leg raises with one heel resting on the floor, or flutter kicks with a narrower split, train the same lower abs and hip flexor pattern with less leverage. Scissor kicks with bent knees are another stepping stone before moving to the full V.