Rear Leg Raises
A beginner strength movement that trains the quadriceps with just bodyweight.
Force Type
Push
general
Difficulty
Beginner
strength
Variations
0
equipment swaps
Muscles
1
primary + secondary
The verdict
Rear Leg Raises has 2-step instructions, documented with fewer steps than most of the 148 quadriceps exercises PlainExercise catalogues.
Ranked against the 148 quadriceps 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
#829 of 868
2 numbered source steps; the longest instruction list ranks #1.
Instruction text
#756 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Rear Leg Raises is a beginner strength movement that trains the Quadriceps. 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 Quadriceps
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Rear Leg Raises Data Reveals · DOC · PUSH/PATTERN
Rear Leg Raises opens on force profile: a PUSH pattern pattern for quadriceps on just bodyweight, force direction is the first filter on this floor-level record.
2 steps sit in the lower third (< 4), a thin upstream record where taxonomy badges carry most of the page identity.
Rear Leg Raises is classified as a beginner-level strength movement with a push force profile, primarily training the Quadriceps. The canonical form requires just bodyweight in the stretching category. Within the quadriceps 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 | - |
| Force | push |
| Equipment | body only |
| Category | stretching |
| Primary muscle | Quadriceps |
| Secondary muscles | 0 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Rear Leg Raises catalog footprint
Among 148 exercises whose primary muscle is quadriceps, Rear Leg Raises ranks #69 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for quadriceps for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Rear Leg Raises trains the quadriceps as the prime mover and no catalogued secondary muscles. 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. Rear Leg Raises 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
- 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.
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Rear Leg Raises teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the quadriceps through its full safe range on Rear Leg Raises is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Rear Leg Raises 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 Rear Leg Raises - 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 Quadriceps
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Rear Leg Raises; browse 8 peer quadriceps 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 Rear Leg Raises 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/PATTERN · FLOOR
- On PUSH/PATTERN quadriceps work, warm up 5–10 minutes before loading Rear Leg Raises; 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 Rear Leg Raises, drawn across all muscles (not the quadriceps-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (2 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (353 here).
Related exercises
Other exercises that target the Quadriceps.
See all Quadriceps exercises.
Using the rear leg raises
A beginner strength movement for the quadriceps - here's how to put it to work.
- Train the quadriceps 2–3 times a week with 48+ hours between hard sets; pair this with other quadriceps movements for balanced development. All quadriceps 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 quadriceps 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.