Leg Lift
The Leg Lift isolates the Glutes through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.
How to Leg Lift
- 1
While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
- 2
With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
- 3
Slowly bring the raised leg back to the floor as you breathe in.
- 4
Repeat for the recommended amount of repetitions.
- 5
Repeat the movement with the opposite leg.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Leg Lift work?
The Leg Lift primarily works the Glutes. Secondary muscles include the Hamstrings, which assist during the movement.
Is the Leg Lift good for beginners?
Yes, the Leg Lift is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Leg Lift?
You need no equipment — just your bodyweight to perform the Leg Lift. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.