Leg Lift
Muscles worked
Instructions
- 1While 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.
- 2With 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.
- 3Slowly bring the raised leg back to the floor as you breathe in.
- 4Repeat for the recommended amount of repetitions.
- 5Repeat the movement with the opposite leg.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Leg Lift
The standing leg lift is a bodyweight isolation exercise that mimics a leg curl pattern but performed standing, holding onto a support for balance. From a stable standing position, you bring one leg back by bending the knee, a movement that engages the glutes and hamstrings in a short, controlled contraction. It's an exercise you can do anywhere, with no equipment required, and can be intensified with an ankle weight to progress. It's especially useful for beginners learning to feel the glutes contract before moving to more loaded movements. The standing position also adds a light balance and bracing component compared to a lying leg curl.
check_circleBenefits
- check_circleIsolates the glutes and hamstrings in a short contraction
- check_circleNo equipment required, can be done anywhere
- check_circleGreat exercise to learn to feel the glutes contract
- check_circleProgressive thanks to the option of adding an ankle weight
lightbulbExecution tips
- lightbulbKeep the pelvis stable, without tilting it to gain extra range
- lightbulbSqueeze the glute hard at the top of the movement
- lightbulbKeep a slight bend in the standing leg for more stability
- lightbulbControl the descent instead of letting the leg drop
warningCommon mistakes
- warningTilting the pelvis to fake extra range of motion
- warningMoving too fast without real glute contraction
- warningArching the lower back during the movement
- warningNeglecting the standing leg, a source of imbalance
helpFrequently asked questions
Do I need an ankle weight for this exercise?expand_more
No, it's optional. Bodyweight alone is enough to start and feel the glutes contract.
Is this exercise enough to build the glutes?expand_more
No, it's a light isolation exercise best paired with heavier movements like the squat or hip thrust.
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