Rear Leg Raises

A beginner stretch for the quads, with no equipment.

Movement guide

Rear Leg Raises

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusQuads

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

Rear Leg Raises demonstrated on the 3D figure

3D demoRear Leg RaisesBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Intermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure

3D demoIntermediate Hip Flexor and Quad StretchIntermediate · Other / check instructions

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

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

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.

Add to a routine Log a session

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.

Loading movement options…

What it works

Muscles

Main: Quads.

Equipment

None: body weight and floor space.

Level

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

Similar moves

Sit squat (partial squat) demonstrated on the 3D figure

3D demoSit squat (partial squat)Beginner · No equipment

Kneeling Hip Flexor demonstrated on the 3D figure

3D demoKneeling Hip FlexorBeginner · Other / check instructions

Looking At Ceiling demonstrated on the 3D figure

3D demoLooking At CeilingBeginner · Other / check instructions

On Your Side Quad Stretch demonstrated on the 3D figure

3D demoOn Your Side Quad StretchBeginner · Other / check instructions

Quad Stretch demonstrated on the 3D figure

3D demoQuad StretchIntermediate · Other / check instructions

Quadriceps-SMR demonstrated on the 3D figure

3D demoQuadriceps-SMRIntermediate · A foam roller

Browse more

Questions people ask

What muscles does the Rear Leg Raises work?

Mainly the quads.

What equipment do I need for the Rear Leg Raises?

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

Is the Rear Leg Raises 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 Intermediate Hip Flexor and Quad Stretch.

How do I make the Rear Leg Raises harder?

Progress to the Intermediate Hip Flexor and Quad Stretch, or add load, range or slower lowering once your form is solid.