Leg Lift
A beginner isolation movement that trains the glutes with just bodyweight.
Force Type
Push
isolation
Difficulty
Beginner
isolation
Variations
0
equipment swaps
Muscles
2
primary + secondary
The verdict
Leg Lift has 5-step instructions, among the most thoroughly documented of the 22 glutes exercises PlainExercise catalogues.
Ranked against the 22 glutes exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#263 of 868
5 numbered source steps; the longest instruction list ranks #1.
Instruction text
#496 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Leg Lift is a beginner isolation movement that trains the Glutes along with hamstrings. It requires just bodyweight. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Glutes
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Leg Lift Data Reveals · DOC · PUSH/ISOLATION
Leg Lift opens on mechanic class: ISOLATION push work for glutes with 1 catalogued assistant, joint involvement separates this page from isolation peers.
Among 873 exercises, 5 steps sit in the upper third (≥ 5). Longer step lists usually mean finer setup cues, not a harder movement by themselves.
Leg Lift is classified as a beginner-level isolation movement with a push force profile, primarily training the Glutes with secondary engagement of the hamstrings. The canonical form requires just bodyweight in the strength category. Within the glutes cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | isolation |
| Force | push |
| Equipment | body only |
| Category | strength |
| Primary muscle | Glutes |
| Secondary muscles | 1 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Leg Lift catalog footprint
Among 22 exercises whose primary muscle is glutes, Leg Lift ranks #6 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for glutes for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Leg Lift trains the glutes as the prime mover, with 1 muscle assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Leg Lift does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
Leg Lift Documentation Depth
Leg Lift carries 5-step instructions (551 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the glutes cohort, not just the taxonomy badges above. Across 22 catalogued glutes movements, the average instruction record is 492 characters and 3.5 steps; 9 of those (40.9%) clear the same ≥500-character rich bar used here. This page ranks #7 of 22 by instruction-character length (1.12× the cohort average).
The assistant set lists 1 secondary muscle (hamstrings). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 111 exercises that also use just bodyweight, average instruction length is 581 characters; 54 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented glutes movements (same ≥500-character bar):
- Glute Kickback (4 steps, 918 chars)
- Flutter Kicks (5 steps, 727 chars)
- One-Legged Cable Kickback (6 steps, 718 chars)
- Hip Lift with Band (4 steps, 630 chars)
- Lying Glute (4 steps, 612 chars)
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Leg Lift teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the glutes through its full safe range on Leg Lift is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Leg Lift reward strict form. If you're swinging the weight, it's too heavy.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Leg Lift - brace and inhale during the lowering phase, exhale on the exertion, especially important with just bodyweight where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Glutes and secondarily hamstrings
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Leg Lift; browse 8 peer glutes exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Leg Lift feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODY-ONLY · PUSH/ISOLATION · FLOOR
- On PUSH/ISOLATION glutes work, warm up 5–10 minutes before loading Leg Lift; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on BODY-ONLY gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Leg Lift, drawn across all muscles (not the glutes-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (5 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (551 here).
Related exercises
Other exercises that target the Glutes.
See all Glutes exercises.
Using the leg lift
A beginner isolation movement for the glutes - here's how to put it to work.
- Train the glutes 2–3 times a week with 48+ hours between hard sets; pair this with other glutes movements for balanced development. All glutes exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the glutes directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.