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Rear Leg Raises

The Rear Leg Raises primarily targets your Quadriceps. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Push

Primary muscles: Quadriceps

How to perform Rear Leg Raises

  1. Step 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. Step 2. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

Frequently asked questions

Which muscles are primarily targeted by rear leg raises?

This exercise primarily targets the quadriceps, specifically the rectus femoris, through active knee extension and hip flexion. It is an effective bodyweight movement for isolating the front of the thigh.

What is a common form mistake to avoid during this movement?

Avoid arching the lower back or leaning too far forward to compensate for lack of leg strength. Maintain a neutral spine and ensure the movement is driven entirely by the quadriceps.

How should I position my body for maximum quad engagement?

Keep the torso upright and the core engaged to stabilize the pelvis. Focus on a controlled tempo and a full range of motion to ensure the quadriceps remain under constant tension.

What is a good progression for beginners who find this difficult?

Beginners can reduce the range of motion or perform the exercise while holding onto a wall for balance. As strength improves, gradually increase the height of the lift and decrease reliance on external support.

How should I program rear leg raises into my workout routine?

Perform 3 to 4 sets of 12 to 20 repetitions per leg to build muscular endurance. This exercise works best as a finisher or as part of a high-frequency bodyweight circuit.

Sample sets & reps for Rear 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 Quadriceps exercises

  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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