Leg Lift
A standing leg lift performed behind the body while holding onto a sturdy surface, which works the glutes with help from the hamstrings. It is a simple bodyweight move for beginners.
- Primary musclesGlutes
- Secondary musclesHamstrings
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the leg lift
- Stand tall with your feet close together and hold onto a sturdy surface, such as a chair or rack, for balance.
- Keep your standing leg straight and stable; this is your starting position.
- Lift your other leg behind you while keeping the standing leg straight.
- Breathe out as you lift, pausing briefly at the top of the movement.
- Slowly lower the raised leg back down to the floor as you breathe in.
- Repeat for the rest of your set, then switch to the other leg.
Original library instructions (5 steps)
- 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.
- Repeat for the recommended amount of repetitions.
- Repeat the movement with the opposite leg.
Common mistakes
- Leaning the torso too far forward to gain height on the lift; keep your torso upright throughout.
- Swinging the leg with momentum; lift and lower it with a slow, controlled motion.
- Rounding the lower back to compensate for tight hips; keep the spine neutral instead.
- Lifting far higher on one side than the other; keep the range of motion even for both legs.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps per leg, 45 to 60 seconds rest |
| Muscle | 3 to 4 sets of 15 reps per leg, 30 to 45 seconds rest |
| Endurance | 2 to 3 sets of 20 reps per leg, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Add a light ankle weight once bodyweight reps feel too easy to add a bit more resistance.
- Keep a light grip on the support surface, using it for balance rather than pulling with your arms.
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 leg lift good for beginners?
Yes, it needs no equipment beyond something sturdy to hold and is a gentle way to start training the glutes.
What muscles does the leg lift work?
It mainly targets the glutes, with the hamstrings helping as the leg extends backward.
