Standing Leg Lifts
Standing Leg Lifts
Muscle Group Stretched: Hamstrings
Muscle Group Strengthened: Hip Flexors
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
Leg lifts are part of my standard hip warm up and conditioning. Doing your leg lifts standing (as opposed to lying down) can be extra challenging for your quads and hip flexors simply based on how they have to work harder against gravity the higher you’re able to lift your leg.
How To
Step 1
Start standing with both legs straight and hips pointing forwards. You’re welcome to have your hand on a wall or something for balance.
Step 2
Keeping both legs straight and keeping your hips level (don’t let them tilt), lift one leg forwards as high as you can with control (no using momentum!), then lower it back down. Make sure you’re not letting the supporting leg’s knee bend as you kick the leg up - often we have a tendency to bend the bottom knee and let our pelvis tilt backwards to kick the lifting leg higher, but that cheats this exercise. Keep your hips level, and both legs straight, even if you’re only lifting your leg up to knee height.
Repeat for 8-12 leg lifts, then switch legs.
Modifications
Need to make it easier?
Bend the lifting leg.
Don’t worry about how high you’re kicking the leg. As long as you’re feeling a squeeze/engagement in your thigh, you’re strengthening the right area!
Want to make it harder?
Add ankle weights.
Start with the lifting leg elevated on a chair or low table and work on your Standing End Range Leg Lifts for an extra strengthening challenge.
Related Content
Flexopedia: Supine Leg Lifts
Flexopedia: Standing End Range Leg Lifts
Blog Post: How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension
Blog Post: Can't Touch Your Toes? 8 Hamstring Stretches for Beginners
