Leg Lift
The Leg Lift primarily targets your Glutes, with support from Hamstrings. It requires bodyweight and is best suited to beginner lifters.
Beginner level · Equipment: Bodyweight · Isolation · Push
Primary muscles: Glutes Secondary muscles: Hamstrings
How to perform Leg Lift
- Step 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.
- Step 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.
- Step 3. Slowly bring the raised leg back to the floor as you breathe in.
- Step 4. Repeat for the recommended amount of repetitions.
- Step 5. Repeat the movement with the opposite leg.
Frequently asked questions
How do I ensure my glutes are doing the work during a leg lift?
Focus on driving the movement from the hip rather than swinging the leg. Squeeze the glute at the top of the range of motion and maintain a slow, controlled tempo throughout the descent.
What are the primary muscles targeted by this exercise?
The leg lift is an isolation movement designed to target the gluteus maximus and gluteus medius. It relies on hip extension or abduction to engage the posterior chain without secondary muscle assistance.
What is a common mistake to avoid during leg lifts?
Avoid arching the lower back to gain extra height, as this shifts tension away from the glutes. Keep the spine neutral and the core engaged to stabilize the pelvis during the lift.
How can a beginner make this exercise easier to perform?
Beginners should perform the movement with a bent knee to reduce the lever length and decrease resistance. Focus on mastering the mind-muscle connection before transitioning to a straight-leg version.
What is the recommended set and rep range for glute-focused leg lifts?
Perform 3 to 4 sets of 15 to 20 repetitions per side to maximize metabolic stress. Since this is a bodyweight isolation move, higher volume is generally more effective for hypertrophy.
Sample sets & reps for Leg Lift
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
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 Glutes exercises
- Ankle On The Knee — stretch
- Barbell Glute Bridge — barbell
- Barbell Hip Thrust — barbell
- Downward Facing Balance — ball
- Hip Extension with Bands — band
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