Rear Leg Raises
BeginnerBodyweight
A bodyweight quadriceps exercise done on your hands and knees, extending one leg straight back and up. It is a gentle way to work the front of the thigh with a small, controlled range of motion.
- Primary musclesQuads
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner
How to do the rear leg raises
- Get on your hands and knees on a mat with your knees bent to about a right angle.
- Keep your head looking forward and your back flat in this starting position.
- Extend one leg straight back and up behind you, keeping your hips level.
- Pause briefly once the leg is fully extended.
- Bring the leg back to the starting position under control.
- Complete your reps on one side, then switch legs and repeat.
Original library instructions (2 steps)
- 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 to 10 repetitions, and then switch sides.
Common mistakes
- Arching the lower back to lift the leg higher; keep your hips level and the range modest instead.
- Rushing through reps instead of pausing at the top of the extension.
- Letting the supporting arms bend and wobble; keep them fairly straight to stay stable.
- Doing more reps on one leg than the other; keep the sets balanced on both sides.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps per leg, 45 seconds rest |
| Muscle | 3 sets of 12 to 15 reps per leg, 30 to 45 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 a mat under your hands and knees for comfort, since this exercise involves some time in that position.
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
Are rear leg raises good for beginners?
Yes. They use only bodyweight and a small, controlled range of motion, which makes them a gentle option for beginners or a warm up drill.
What muscles do rear leg raises work?
They mainly target the quads as the extended leg straightens and lifts behind your body.
