Standing Back Leg Lifts
Standing Back Leg Lifts
Muscle Group Stretched: Hip Flexors
Muscle Group Strengthened: Glutes
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
Unlike regular ol’ front leg lifts which work on engaging our hip flexors and quads, back leg lifts focus on our glute strength to give us an active hip flexor stretch. Also, due to our hip anatomy, these are way lower than leg lifts to the front, which can make them a mental challenge in itself! Ensuring this movement comes from the leg reach and not a hip tilt is critical to executing this drill with proper form.
How To
Step 1
Start standing with both legs straight. You can place your hands on a wall or chair in front of you for balance if you’d like.
Extend one leg behind you, keeping both legs straight (you may prefer to point your toes on the extended leg), torso lifted, and hip bones pointing forwards.
Step 2
Without letting your hip bones move (you may find it helpful to place your hands on the sides of your hips to help them stay in place), lift the back leg, lifting the back foot an inch or two off the floor - as high as you can without letting your hips tilt forwards or the back knee bend. Then lower the leg back to the ground. These leg lifts will be small - but that’s OK! It should feel like a strong squeeze in your “thutt” (where your thigh meets your butt).
Repeat for 8-12 reps, then switch legs.
Modifications
Need to make it easier?
Swap this exercise for a kneeling leg lift drill instead like rounded back leg extensions.
Want to make it harder?
Add ankle weights.
Stand on a yoga block to make it a balance challenge for your supporting leg.
Related Content
Flexopedia: Standing Leg Lifts
Flexopedia: Standing Side Leg Lifts
Flexopedia: Rounded Back Leg Extensions
