Prone Alternate Hand and Leg Raise
Lying face down, you raise one arm and the opposite leg together, hold briefly, then switch — training the entire back line of the body with zero equipment. It is a foundational posterior-chain drill for beginners, desk workers, and anyone rebuilding lower-back tolerance after long sedentary stretches. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets x 4-6 reps per diagonal with a 3-sec hold | 90 sec |
| Muscle | 3 sets x 9-12 reps per diagonal | 60-90 sec |
| Endurance | 2-3 sets x 18-27 alternating reps | 30-45 sec |
Level — Beginner
Beginner — one of the gentlest posterior-chain entries; the two-second hold is what separates practice from pretending.
Proper form — 5 cues
- Lie face down with arms extended overhead and forehead resting toward the mat.
- Lengthen one arm and the opposite leg away from each other before lifting either.
- Raise both a few centimetres, leading with the thumb and the heel.
- Hold two seconds, feeling the glute of the raised leg and the muscles beside the spine.
- Lower silently and switch to the other diagonal without rocking side to side.
Breathing: Exhale as the arm and leg float up, inhale as they lower — slow, even breaths keep the back muscles from over-gripping.
The 3 mistakes Maddy corrects most
Common questions
Is this the same as a bird dog?
Same diagonal pattern, different base. The bird dog is performed on hands and knees, where balance is the main challenge; this prone version lies flat, so gravity directly resists the lift and the back extensors and glutes work harder while balance demand disappears. The prone version generally suits people who find the bird dog wobbly or hard on their wrists.
Can I do prone alternate raises with lower back pain?
Many people with cranky backs tolerate this drill well because the range is small and the load is only limb weight — but pain is individual. Start with tiny lifts and short holds, stop if symptoms increase, and keep the movement smooth rather than jerky. Persistent or radiating pain deserves assessment by a qualified professional before you keep training through it.
How high should my arm and leg go?
Only a few centimetres — roughly the height of your fist. The productive work happens when the glute and spinal muscles hold a long, slightly lifted diagonal, not when the limbs point at the ceiling. If you feel pinching in the lower back at your current height, you have found the proof that lower is better.
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