Rear Leg Raises

Also called rear leg raise, donkey kick and quadruped leg raise.

Works

Quads

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

Cues

• Hands under shoulders, knees under hips.
• Extend one leg up and back.
• Squeeze the glute, no back arch.
• Hold 1 second at the top.

Common mistakes

• Arching the low back.
• Rotating the hips open.

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. When every set hits the top of the range, add a little weight.

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