Front Leg Raises
BeginnerBodyweight
A standing leg swing done next to a chair for balance, which moves the leg through a forward and backward arc mainly to warm up and work the hamstrings. It is best used as a gentle mobility drill.
- Primary musclesHamstrings
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner
How to do the front leg raises
- Stand beside a sturdy chair or support and hold on with one hand for balance.
- Keep your standing leg slightly soft rather than locked straight.
- Swing your other leg forward while keeping it straight, without forcing the height.
- Continue the swing backward as far as your flexibility comfortably allows.
- Keep the motion smooth and controlled rather than jerky.
- Complete your reps on one leg, then switch sides and repeat.
Original library instructions (2 steps)
- Stand next to a chair or other support, holding on with one hand.
- Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5 to 10 times, and then switch legs.
Common mistakes
- Swinging the leg with a jerky, fast motion; keep the tempo smooth and controlled throughout.
- Forcing the leg higher than your flexibility allows; work within a comfortable range and let it improve over time.
- Letting the standing leg wobble; keep a light but steady hold on the chair for balance.
- Rounding the lower back to add height to the swing; keep the torso upright and stable.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 sets of 8 to 10 reps per leg, 30 seconds rest |
| Muscle | 2 to 3 sets of 10 to 15 reps per leg, 30 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per leg, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use this as a warm up drill before lower body training rather than a heavily loaded exercise.
- Hold onto something stable throughout, since balance is the main challenge here, not strength.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the front leg raise good for beginners?
Yes, it needs no equipment and moves through a gentle range, making it a good warm up option for most beginners.
What muscles does the front leg raise work?
It mainly involves the hamstrings as the leg swings forward and back through its range of motion.
