Bodyweight

Dip Position Alt Leg Raise

The Dip Position Alt Leg Raise is a multifaceted exercise improving core strength, stability, balance, and coordination while challenging your lower body. Involves alternating leg raises in a dip position.
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Dip Position Alt Leg Raise instructions
Step-by-step instructions
1
Stand in between parallel bars, grasping each with your hands.
2
Lift your body using your arms until you reach a hovering position where your legs are off the ground.
3
Slowly raise your right leg as high as it can comfortably go, keeping it straight.
4
Lower your right leg and then do the same with your left leg. That's one rep.
5
Don't swing or use momentum to lift your legs. Keep your movements slow and controlled, focusing on your lower torso.
Stand in between parallel bars, grasping each with your hands.
Lift your body using your arms until you reach a hovering position where your legs are off the ground.
Slowly raise your right leg as high as it can comfortably go, keeping it straight.
Lower your right leg and then do the same with your left leg. That's one rep.
Don't swing or use momentum to lift your legs. Keep your movements slow and controlled, focusing on your lower torso.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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