Exercise

Leg Lift

Also known as: standing leg lift, standing hip extension, standing kickback

Leg Lift is a isolation exercise for the glutes. Main target: gluteus maximus. Also works: biceps femoris. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Primary

Gluteus maximus

Secondary

Biceps femoris

How to do it

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.
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.
Slowly bring the raised leg back to the floor as you breathe in.
Repeat for the recommended amount of repetitions.
Repeat the movement with the opposite leg.