Rear Leg Raises

A beginner stretching exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Equipment: Bodyweight
Level: Beginner
Movement: Push

How to do the Rear Leg Raises

Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

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 Rear Leg Raises

Questions

What muscles does the Rear Leg Raises work?

Mainly the quads.

Is the Rear Leg Raises 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 Rear Leg Raises?

Good alternatives that train the quads: One Half Locust, Side Leg Raises, Sit Squats or Adductor/Groin.

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

Mobility: 2–3 holds of 20–40 seconds each side.

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