Kneeling Leg Raise

Instructions

1
Start on hands and knees with hands directly under shoulders and knees under hips. Keep spine neutral with head in line with spine. Core engaged throughout the movement.
2
Position one leg bent at 90 degrees with foot flat, ready to extend. Maintain stable torso position without rotating hips or arching lower back excessively.
3
Lower the working leg by bringing the knee forward toward the chest in a controlled manner, allowing the hip to flex while maintaining core stability and neutral spine position.
4
Drive the heel upward and backward, extending the hip to lift the leg higher than the torso level. Squeeze the glute at the top position briefly, then return to starting position with control.
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESHamstrings, Erector Spinae, Adductor Magnus, Quadriceps
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Kneeling Leg Raise allows you to target the Gluteus Maximus with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Gluteus Maximus.
  • Failing to achieve a full range of motion, which drastically limits Gluteus Maximus engagement.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Gluteus Maximus and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Erector Spinae, Adductor Magnus, Quadriceps to maintain control of the Body weight.

Beginner Tips

If you are new to the Kneeling Leg Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions