GymPlan AI
Exercises › Quads › Rear Leg Raises

Rear Leg Raises

Rear Leg Raises is a beginner bodyweight stretching that mainly works your quads.

💪 Quads🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Rear Leg Raises: starting position
Starting position
Rear Leg Raises: end position
End position

How to do the rear leg raises

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

Muscles worked

Primary: Quads

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Track your rear leg raises with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Rear Leg Raises alternatives

Exercises that train the same main muscle, including options with other equipment.

Sit SquatsBodyweight · BeginnerQuad StretchOther · IntermediateOne Half LocustBodyweight · BeginnerAll Fours Quad StretchBodyweight · IntermediateLying Prone QuadricepsBodyweight · ExpertStanding Elevated Quad StretchOther · Beginner

FAQ

What muscles does the rear leg raises work?

It mainly works your quads.

How many sets and reps of rear leg raises should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the rear leg raises good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More quads exercises →