Leg Lift

A beginner strength exercise for the glutes, done with just your bodyweight.

Main muscles: Glutes
Also works: Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Push

How to do the 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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Leg Lift

Questions

What muscles does the Leg Lift work?

Mainly the glutes, with the hamstrings helping.

Is the Leg Lift good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Leg Lift?

Good alternatives that train the glutes: Butt Lift (Bridge), Single Leg Glute Bridge, Flutter Kicks or Glute Kickback.

How many sets and reps of the Leg Lift should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).