Leg Lift
How to do the Leg Lift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Hamstrings
Body Only
How to do the Leg Lift
- 1
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
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
Slowly bring the raised leg back to the floor as you breathe in.
- 4
Repeat for the recommended amount of repetitions.
- 5
Repeat the movement with the opposite leg.
Log it, see it on your body.
Every Leg Lift set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
More glutes exercises
Leg Lift: common questions
What muscles does the Leg Lift work?
The Leg Lift primarily works the Glutes. It also recruits the Hamstrings as supporting muscles.
Is the Leg Lift suitable for beginners?
Yes. The Leg Lift is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Leg Lift?
None. The Leg Lift is a bodyweight exercise, so you can do it without any equipment.
Is the Leg Lift a compound or isolation exercise?
The Leg Lift is an isolation exercise, it targets the glutes through a single joint, which makes it useful for focused, targeted work.
How do I do the Leg Lift with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Leg Lift sets, free.
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