Rear Leg Raises
The Rear Leg Raises targets the Quadriceps and suits beginner-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to Rear Leg Raises
- 1
Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- 2
Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.
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 Rear Leg Raises work?
The Rear Leg Raises primarily targets the Quadriceps. It's an effective strength exercise for building quadriceps strength.
Is the Rear Leg Raises good for beginners?
Yes, the Rear Leg Raises is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Rear Leg Raises?
You need no equipment — just your bodyweight to perform the Rear Leg Raises. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.