Kneeling Leg Raise
Strengthen your glutes and core with the Kneeling Leg Raise! A simple, effective exercise you can do anywhere.
The Kneeling Leg Raise mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Leg Raise Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Deep Core (transverse abdominis); Hip Flexor (iliopsoas)
Kneeling Leg Raise Variations and Alternatives
How to do the Kneeling Leg Raise
Begin by getting into a kneeling position on a mat, supporting yourself on your hands and knees.
Ensure your hands are directly below your shoulders and your knees are below your hips.
Engage your core to keep your back straight and stable throughout the movement.
Slowly lift one leg up, keeping the knee bent at a 90-degree angle initially.
Extend the lifted leg backward until it is straight, aligning it with your back or raising it slightly higher to engage the glutes fully.
Hold the top position for a moment, then return to the starting position with control.
Perform the desired number of repetitions for one leg before switching to the other leg.
Aim for equal reps on each leg to maintain balance in muscle strength and development.
For added difficulty, you can introduce ankle weights or resistance bands once you have mastered the movement with body weight alone.
Remember to breathe steadily throughout the exercise, exhaling during the upward movement and inhaling on the way back down. Keep your movements controlled to maximize the engagement of the target muscles and avoid using momentum to lift the leg.
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Kneeling Leg Raise FAQs
What muscles does the Kneeling Leg Raise work?
The Kneeling Leg Raise mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kneeling Leg Raise?
None. The Kneeling Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Leg Raise variations and alternatives?
Similar exercises include the Downward Dog Leg Raise, Dynamic Drop Knee, Bent-Leg Kick and Knee Drive to Leg Lift.
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