Kneeling Back-Leg Lift
Tone your glutes and improve core stability with the Kneeling Back-Leg Lift. A simple, yet effective exercise you can do anywhere!
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start on your hands and knees: on a mat or flat surface, with your knees hip-width apart and your hands planted directly beneath your shoulders. Keep your spine neutral and your core engaged.
2. Lift one leg up behind you, keeping the knee bent at a 90-degree angle. Your foot should be flexed as you lift your thigh up until it is parallel to the floor. Ensure that your hips remain square to the ground and avoid any rotation.
3. Contract your glutes at the top of the movement, holding for a moment. Make sure the movement is controlled and comes from your glutes and not from arching your back.
4. Lower your leg back down to the starting position without letting your knee touch the ground to keep the tension on the muscles.
5. Perform the desired number of repetitions on one leg, then switch to the other leg.
6. Continue to alternate legs for the number of recommended sets, maintaining good form throughout the exercise to maximize benefit and reduce the risk of injury.
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