Bodyweight Squat to Front-Leg Raise
Strengthen legs & core with squats + a balance challenge! A simple exercise with big impact. Try it!
The Bodyweight Squat to Front-Leg Raise is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Squat to Front-Leg Raise Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Bodyweight Squat to Front-Leg Raise Variations and Alternatives
How to do the Bodyweight Squat to Front-Leg Raise
Bodyweight Squat to Front Leg Raise
1. Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your arms relaxed at your sides or raise them to shoulder level for balance.
Squat:
Begin by bending your knees and pushing your hips back as if you’re sitting down into an imaginary chair.
Lower yourself until your thighs are parallel to the ground or as far down as you can comfortably go.
Keep your chest up and back straight throughout the movement.
Ensure that your knees are aligned with your toes and not caving inward.
Ascent:
Push through your heels and return to the starting standing position by extending your knees and hips.
Front Leg Raise:
From the standing position, lift your right knee towards your chest, engaging your core.
Hold the raised position for a moment, balancing on your left leg.
Return to Starting Position:
Lower your right leg back to the ground and return to the starting stance.
Repetition:
Repeat the squat followed by the front leg raise for the desired number of repetitions.
Perform the exercise on both legs, alternating after each repetition or completing all on one leg before switching.
Tips:
Focus on form over speed; it’s essential to perform the movements correctly to avoid injury.
Engage your core throughout the exercise to maintain balance.
If you’re a beginner, start with a fewer number of repetitions and gradually increase as you become more comfortable with the movement.
Bodyweight Squat to Front-Leg Raise FAQs
What muscles does the Bodyweight Squat to Front-Leg Raise work?
The Bodyweight Squat to Front-Leg Raise mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Squat to Front-Leg Raise?
None. The Bodyweight Squat to Front-Leg Raise is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Squat to Front-Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Squat to Front-Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Squat to Front-Leg Raise variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, Alternating Reach Squat, Arm Leg Lift to Split-Squat and Bodyweight Squat.
Training calculators
Work out the numbers behind your training before your next session.