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All-fours straight-leg raise

On hands and knees, you straighten one leg up and back until it is in line with your back, then return the knee to the floor. It is the leg half of the bird dog, with the knee straight rather than bent as in the glute kickback. In a muscle activity study, the all-fours arm and leg lift may work the gluteus maximus hard enough to build strength.

Movement guide

All-fours straight-leg raise

DemandEasy
Equipment requiredFloor space
Muscle focusGlutes · Hamstrings · Quads · Back

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Make it easier or harder

Choose a version that fits your control and comfort.

Easier option

Use a smaller comfortable range in this same movement, with the support described in its guide. Ingram 2025 review of stretching and range of motion

This move

All-fours straight-leg raise demonstrated on the 3D figure3D demoAll-fours straight-leg raiseBeginner · No equipment

Beginner grade.

Harder option

Bird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipment

Suggested next step, beginner grade.

Source-researched guide. Clinical review is pending.

How to move

  1. Start on all fours with your knees under your hips and your hands under your shoulders, your back flat and your eyes on the floor just ahead.
  2. Straighten one leg up and back until it is level with your back, the hip and knee both extending.
  3. Hold for a moment without letting your low back sag or your hips tip.
  4. Lower the knee back to the floor, repeat, then change legs.

Form cues

  • Reach the heel back rather than up.
  • Keep your hips level.
  • Avoid: lifting the leg higher than your back.

Practice and cautions

1 to 2 sets of 5 to 10 each leg (our editorial starting point).

Keep the leg at back height so your low back doesn't arch, and pad your knees. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

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

No variation is labeled clinically validated.

What it works

Muscles

Main: Glutes. Also: Hamstrings, Quads, Back.

Anatomy: Gluteus maximus, Piriformis, Obturator internus.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Guides that use it

Similar moves

Hip circles on all fours demonstrated on the 3D figure3D demoHip circles on all foursBeginner · No equipmentAll-fours quad stretch demonstrated on the 3D figure3D demoAll-fours quad stretchIntermediate · No equipmentSit squat (partial squat) demonstrated on the 3D figure3D demoSit squat (partial squat)Beginner · No equipmentBow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentShallow split jumps demonstrated on the 3D figure3D demoShallow split jumpsIntermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipment

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Questions people ask

What muscles does the All-fours straight-leg raise work?

Mainly the glutes, with help from the hamstrings, quads and back.

What equipment do I need for the All-fours straight-leg raise?

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

Is the All-fours straight-leg raise good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Bird dog.

How do I make the All-fours straight-leg raise harder?

Progress to the Bird dog or the One-legged bow (half locust). Follow that guide’s technique and any stated timing.