Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
Starting position
End position
How to Do Leg Lift
- 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.
Muscles Worked
Alternatives to Leg Lift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
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2
Single Leg Glute Bridge
A beginner isolation strength exercise that works the glutes, needing no equipment.
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3
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
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4
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
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5
Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
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6
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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7
Monster Walk
A beginner compound strength exercise that works the glutes, using a resistance band.
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8
Thigh Abductor
A beginner isolation strength exercise that works the glutes, using a machine.
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9
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
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10
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do leg lift work?
Leg Lift primarily works the glutes. The hamstrings assist as secondary muscles.
What equipment do I need for leg lift?
None. Leg Lift is a bodyweight movement you can do anywhere you have floor space.
Leg Lift: is it suitable for beginners?
Yes. Leg Lift is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of leg lift?
Butt Lift (Bridge), Single Leg Glute Bridge, Hip Extension with Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my leg lift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; leg lift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Leg Lift with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.