Leg Lift

Also called standing leg curl, standing glute kickback and standing leg lift.

Works

Glutes, plus hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. Slowly bring the raised leg back to the floor as you breathe in.
3. Repeat for the recommended amount of repetitions.
4. Repeat the movement with the opposite leg.

Cues

• Hold a support, stand tall.
• Curl the heel up behind you.
• Squeeze the glute.
• Lower slowly.

Common mistakes

• Arching the low back.
• Swinging the leg.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

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