Front Leg Raises
The Front Leg Raises primarily targets your Hamstrings. It requires stretch and is best suited to beginner lifters.
Beginner level · Equipment: Stretch · Pull
Primary muscles: Hamstrings
How to perform Front Leg Raises
- Step 1. Stand next to a chair or other support, holding on with one hand.
- Step 2. Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.
Frequently asked questions
Which muscles are primarily targeted during front leg raises?
This exercise primarily targets the hamstrings through dynamic stretching and controlled eccentric loading. It also engages the hip flexors to initiate the upward movement.
What is a common form mistake to avoid during this movement?
Avoid rounding the lumbar spine or leaning the torso backward to gain height. Keep the chest upright and maintain a neutral spine to ensure the stretch remains focused on the posterior chain.
How can beginners modify front leg raises if they have tight hamstrings?
Beginners should perform the movement with a slight bend in the knee or limit the range of motion. Gradually increase the height of the kick as flexibility improves over time.
What is the ideal tempo for performing front leg raises?
Execute the upward phase with a controlled, rhythmic swing and focus on a slow descent. Avoid using excessive momentum, which can lead to muscle strain or poor technical execution.
How should front leg raises be programmed into a workout?
Perform 2 to 3 sets of 10 to 15 repetitions per leg as part of a dynamic warm-up. This frequency helps improve active range of motion before compound lifting sessions.
Sample sets & reps for Front Leg Raises
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
- Box Jump (Multiple Response) — box
See all Hamstrings exercises →
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