Leg Lift

A beginner strength exercise for the glutes and hamstrings, with no equipment.

Movement guide

Leg Lift

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusGlutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

3D demoLeg LiftBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Back extension on a 45-degree bench demonstrated on the 3D figure

3D demoBack extension on a 45-degree benchIntermediate · A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
Slowly bring the raised leg back to the floor as you breathe in.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Hip Lift with Band demonstrated on the 3D figure

3D demoHip Lift with BandBeginner · A band

Side plank with leg lift demonstrated on the 3D figure

3D demoSide plank with leg liftAdvanced · No equipment

Alternate-leg bounding demonstrated on the 3D figure

3D demoAlternate-leg boundingAdvanced · No equipment

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Box drop landing demonstrated on the 3D figure

3D demoBox drop landingIntermediate · A step

Depth jump demonstrated on the 3D figure

3D demoDepth jumpAdvanced · A step

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Questions people ask

What muscles does the Leg Lift work?

Mainly the glutes, with help from the hamstrings.

What equipment do I need for the Leg Lift?

No equipment: your body weight and a little floor space.

Is the Leg Lift good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Back extension on a 45-degree bench.

How do I make the Leg Lift harder?

Progress to the Back extension on a 45-degree bench, or add load, range or slower lowering once your form is solid.