Rear Leg Raises
Rear Leg Raises is a active mobility - hip extension exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Erector spinae, Abdominals
- Exercise type
- Active mobility - hip extension
Exercise technique
- Start
Position your hands and knees on the mat beneath your shoulders and hips.
- Back
Lightly engage your abdominals and keep your spine long.
- Extend the leg
Straighten one knee to extend the leg backward.
- Lift
Move from the hip to raise the straight leg to torso height.
- Pelvis
Keep both hips parallel to the floor.
- Pause
Hold briefly without increasing your lower-back arch.
- Return
Lower the leg and bring the knee underneath you, then repeat on the other side.
Key technique points
- Lift the leg from the hip.
- Do not arch your lower back.
- Do not open your hip sideways.
- Keep your elbows extended.
- Keep your head in line with your torso.
- Do not aim to lift above torso level.
Common mistakes
Lifting through the lower back
Do not overextend your lower back instead of lifting the thigh.
Rotating the pelvis
Do not turn the working hip toward the ceiling.
Keeping the knee bent
Do not turn this straight-leg variation into a kicking movement.
Collapsing at the shoulder
Do not let your chest drop toward the floor over the supporting arm.
Raising the head
Do not force your neck backward to look ahead.
Swinging the foot
Do not turn the small, controlled lift into a momentum-driven kick.
Frequently asked questions
Rear Leg Raises: why is “Lifting through the lower back” a mistake?
Do not overextend your lower back instead of lifting the thigh.
Rear Leg Raises: why is “Rotating the pelvis” a mistake?
Do not turn the working hip toward the ceiling.
Rear Leg Raises: why is “Keeping the knee bent” a mistake?
Do not turn this straight-leg variation into a kicking movement.
Rear Leg Raises: why is “Collapsing at the shoulder” a mistake?
Do not let your chest drop toward the floor over the supporting arm.
Rear Leg Raises: why is “Raising the head” a mistake?
Do not force your neck backward to look ahead.
Rear Leg Raises: why is “Swinging the foot” a mistake?
Do not turn the small, controlled lift into a momentum-driven kick.
What should I focus on when doing Rear Leg Raises?
Lift the leg from the hip. Do not arch your lower back. Do not open your hip sideways. Keep your elbows extended. Keep your head in line with your torso. Do not aim to lift above torso level.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.