Leg Lift
Leg Lift is a resistance exercise - strength 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
- Gastrocnemius, Gluteus medius
- Exercise type
- Resistance exercise - strength
Exercise technique
- Balance support
Hold a chair or stable rack.
- Stance
Place both feet hip-width apart.
- Working thigh
Keep one thigh beside the supporting leg.
- Knee bend
Raise that heel toward your glute.
- Top
Pause without moving the thigh backward.
- Lower
Slowly extend the knee and bring the foot toward the floor.
- Switch
Keep your torso upright while working the other leg.
Key technique points
- Do not confuse this with a knee raise.
- Do not fling the heel toward the glute.
- Check any ankle weight is secure.
- Keep the knees side by side.
- Do not extend your lower back backward.
- Do not hang on the support and lean forward.
Common mistakes
Moving the thigh backward
Hip extension joins knee flexion.
Raising the knee forward
The movement becomes hip flexion.
Swinging the heel
Hamstring control decreases.
Loose ankle weight
The resistance point shifts downward.
Locking the supporting knee
Flexible balance adjustments decrease.
Leaning the torso
The working leg position changes relative to the torso.
Frequently asked questions
Leg Lift: why is “Moving the thigh backward” a mistake?
Hip extension joins knee flexion.
Leg Lift: why is “Raising the knee forward” a mistake?
The movement becomes hip flexion.
Leg Lift: why is “Swinging the heel” a mistake?
Hamstring control decreases.
Leg Lift: why is “Loose ankle weight” a mistake?
The resistance point shifts downward.
Leg Lift: why is “Locking the supporting knee” a mistake?
Flexible balance adjustments decrease.
Leg Lift: why is “Leaning the torso” a mistake?
The working leg position changes relative to the torso.
What should I focus on when doing Leg Lift?
Do not confuse this with a knee raise. Do not fling the heel toward the glute. Check any ankle weight is secure. Keep the knees side by side. Do not extend your lower back backward. Do not hang on the support and lean forward.
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.