GymPlan AILeg Lift
Leg Lift is a beginner isolation bodyweight exercise that mainly works your glutes, with help from your hamstrings.
💪 Glutes🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 3 sets of 8-15 reps
How to do the leg lift
- 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.
- 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.
- Slowly bring the raised leg back to the floor as you breathe in.
- Repeat for the recommended amount of repetitions.
- Repeat the movement with the opposite leg.
Muscles worked
Primary: GlutesSecondary: Hamstrings
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialLeg Lift alternatives
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What muscles does the leg lift work?
It mainly works your glutes; your hamstrings assist.
How many sets and reps of leg lift should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the leg lift good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.