Front Leg Raises
Front Leg Raises is a dynamic flexibility - hip flexion and extension exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Iliopsoas, Gluteus maximus, Abdominals
- Exercise type
- Dynamic flexibility - hip flexion and extension
Exercise technique
- Support
Stand beside a chair or wall and hold it lightly with one hand.
- Torso
Face your hips forward and soften the supporting knee.
- Forward swing
Swing the other leg forward with the knee comfortably extended.
- Backward swing
Pass the foot down without brushing the floor, then move it backward from the hip.
- Pelvis
Keep your lower-back curve largely unchanged throughout both directions.
- Range
Start with small arcs and increase the range only while control remains.
- Switch sides
Place the foot down, change your support position and swing the other leg.
Key technique points
- Extend the moving leg without locking it.
- Do not sway your torso forward and back.
- Keep your hips facing forward.
- Use only light assistance from the support.
- Start with a small swing.
- Do not arch your lower back on the backward arc.
Common mistakes
Swinging from the lower back
Do not throw your torso backward to lift the leg higher.
Lifting the supporting heel
Do not rise onto your toes to increase the swing height.
Kicking from the knee
Do not rapidly bend and straighten the knee instead of swinging at the hip.
Rotating the hips
Do not turn the forward-moving leg outward to imitate greater range.
Hitting the end range
Do not reach the end of the arc at high speed.
Unstable support
Do not hang on a moving chair to find your balance.
Frequently asked questions
Front Leg Raises: why is “Swinging from the lower back” a mistake?
Do not throw your torso backward to lift the leg higher.
Front Leg Raises: why is “Lifting the supporting heel” a mistake?
Do not rise onto your toes to increase the swing height.
Front Leg Raises: why is “Kicking from the knee” a mistake?
Do not rapidly bend and straighten the knee instead of swinging at the hip.
Front Leg Raises: why is “Rotating the hips” a mistake?
Do not turn the forward-moving leg outward to imitate greater range.
Front Leg Raises: why is “Hitting the end range” a mistake?
Do not reach the end of the arc at high speed.
Front Leg Raises: why is “Unstable support” a mistake?
Do not hang on a moving chair to find your balance.
What should I focus on when doing Front Leg Raises?
Extend the moving leg without locking it. Do not sway your torso forward and back. Keep your hips facing forward. Use only light assistance from the support. Start with a small swing. Do not arch your lower back on the backward arc.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.