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Leg Lift

GlutesBodyweightBeginnerIsolation
Leg Lift — start position
Start
Leg Lift — finish position
Finish
Muscles worked
PrimaryGlutes
SecondaryHamstrings

How to do it

  1. 01

    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. 02

    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. 03

    Slowly bring the raised leg back to the floor as you breathe in.

  4. 04

    Repeat for the recommended amount of repetitions.

  5. 05

    Repeat the movement with the opposite leg.

In the app

Leg Lift needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With cable

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