Leg Lift

How to do the Leg Lift

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.
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.
3. Slowly bring the raised leg back to the floor as you breathe in.
4. Repeat for the recommended amount of repetitions.
5. Repeat the movement with the opposite leg.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	hamstrings
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

5 alternatives for the same glutes, with and without kit.

Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball Downward Facing Balance Exercise Ball One-Legged Cable Kickback Cable Machine Pull Through Cable Machine

Harder than the Leg Lift

Kneeling Jump Squat expert · Barbell Kneeling Squat intermediate · Barbell Barbell Hip Thrust intermediate · Barbell

Superset the Leg Lift with

Opposing quads work — alternate sets without extra rest.

Bodyweight Squat quads Bodyweight Walking Lunge quads Freehand Jump Squat quads Cable Hip Adduction quads

Common questions

What muscles does the Leg Lift work?

The Leg Lift primarily works the glutes, with the hamstrings as secondary movers. Butt Lift (Bridge), One-Legged Cable Kickback, and Single Leg Glute Bridge train the same muscle, across 6 equipment types.

What equipment do you need for the Leg Lift?

None — the Leg Lift is bodyweight, so it works at home, in a hotel room or outdoors. Butt Lift (Bridge) and One-Legged Cable Kickback also need nothing.

Is the Leg Lift suitable for beginners?

Yes, the Leg Lift is rated beginner. Kneeling Jump Squat, Kneeling Squat, and Barbell Hip Thrust are the progressions from here.

Where should the Leg Lift go in a workout?

Late — the Leg Lift is isolation work, so it follows your compounds. Supersetting it with Bodyweight Squat and Bodyweight Walking Lunge cuts session time without extra rest.

Similar exercises

Butt Lift (Bridge) Bodyweight One-Legged Cable Kickback Cable Machine Single Leg Glute Bridge Bodyweight Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball