Leg Lift
How to do the Leg Lift
- 1
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.
- 2
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.
- 3
Slowly bring the raised leg back to the floor as you breathe in.
- 4
Repeat for the recommended amount of repetitions.
- 5
Repeat the movement with the opposite leg.
How to program the Leg Lift
Sets and reps
As an isolation movement, the Leg Lift is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Leg Lift is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Leg Lift into a plan
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Frequently asked questions
What muscles does the Leg Lift work?
The Leg Lift primarily targets the Glutes. It also recruits the Hamstrings as supporting muscles.
What equipment do I need for the Leg Lift?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Leg Lift should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
