glutes · Bodyweight · Beginner
Lying Leg Lift
The lying leg lift done face-down lifts a straight leg against gravity from full hip extension. It is a slow, controlled glute isolation move for home programs.
Why it's in a glute program: Glute isolation with nothing but a floor.
How to do the lying 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.
Form cues
- Hips pressed into the floor.
- Lift from the glute, not the lower back.
- Pause at the top.
Muscles worked
Primary: glutes. Movement pattern: hip extension. Equipment: bodyweight.
Programs that use the lying leg lift
In Glute Max this exercise appears in 4 of the coach-built programs, including Bodyweight Booty Basics — 3 Day, Home Glute Overdrive — 5 Day, Home Peach Project — 3 Day. Every program shows the animated form guide above on the workout screen.
