Leg Lifts 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Leg Lifts are a bodyweight exercise primarily designed to target the glutes while also engaging the abdominal muscles as secondary stabilizers. Lying on your back with arms by your sides and palms pressed into the mat, you lift your legs straight up to form an L-shape with your body. The movement emphasizes controlled lowering, keeping the legs just above the ground to maximize core activation, and then lifting them back up while drawing the belly button toward the spine. This exercise helps strengthen the glutes, improve core stability, and develop lower-body control, all without the need for any equipment.
How to Perform
Lie flat on your back with your arms resting alongside your body, palms pressing gently into the floor to provide stability.
Extend your legs upward so they are straight and aligned over your hips, forming an L-shape with your torso.
Slowly lower your legs toward the floor while keeping them straight, stopping about six inches above the mat. Keep your core engaged throughout the descent.
Hold this lowered position briefly, maintaining tension in the glutes and abs without letting your lower back arch off the floor.
Engage your abdominal muscles by gently pulling your navel toward your spine, and lift your legs back up to the starting vertical position.
Maintain controlled breathing, inhaling as you lower your legs and exhaling as you lift, ensuring smooth and steady movement.
Focus on keeping your movements deliberate rather than fast, which maximizes activation of both the glutes and core while reducing the risk of strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Do not let your lower back arch off the floor, as this can strain your spine and reduce core activation.
Avoid swinging your legs up and down; uncontrolled momentum reduces glute and ab engagement.
Do not bend your knees excessively, which shifts work away from glutes and lowers abs activation.
Avoid holding your breath; improper breathing limits core stability and efficiency.
Do not raise your legs too high or too fast, which can cause hip flexor dominance instead of glute engagement.
Avoid letting your arms lift off the floor; keeping palms grounded ensures proper stability.
Do not drop your legs all the way to the mat; stopping slightly above keeps tension on glutes and abs.
Avoid rushing through repetitions; slow, controlled movements maximize muscle activation.
Do not relax your core during the exercise; maintaining tension protects your lower back.
Avoid lifting your head or shoulders off the mat unnecessarily, which can strain the neck.
How Not to Perform
Do not let your lower back lift off the floor during the movement, as this can strain your spine and reduce core engagement.
Avoid swinging your legs or using momentum to lift or lower them, which shifts work away from the glutes and abs.
Do not bend your knees excessively, because it decreases tension on the target muscles.
Avoid holding your breath; always maintain controlled breathing to stabilize your core.
Do not lower your legs too quickly or too far to the floor, which can overwork the hip flexors and reduce glute activation.
Avoid letting your arms or palms lift off the mat, as this reduces overall body stability.
Do not relax your abdominal muscles during the exercise; keeping the core tight protects your lower back and focuses effort on the target muscles.
Avoid lifting your head or shoulders off the floor unnecessarily, which can strain your neck.
Do not rush through repetitions; slow, controlled movements maximize engagement of the glutes and abs.
Avoid arching your back or tilting your pelvis forward, which shifts tension away from the glutes and core.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
