Rear Leg Raises

Execution

1. Brace your core to keep your back flat for the whole set, without letting the lower back arch or round.
2. Exhale and extend one leg straight back and up, keeping the knee and hip in line.
3. Raise until the leg is level with or slightly above the hip, squeezing the glute hard at the top.
4. Inhale and lower the leg under control until it nearly touches the floor, without resting.
5. Finish the reps on one side, then switch to the other leg.

Quick cues

• Back flat, no overarching.
• Lift with the glute, not the back.
• Knee and hip stay in line.
• Low-back pinch means lift less high.

Common faults

• Fault: Overarching the lower back to raise the leg higher

  Fix: Brace the core and only raise the leg as high as the back can stay flat.

• Fault: Rotating the hip open while raising the leg

  Fix: Keep the hips square to the floor, without letting them rotate with the leg.

• Fault: Kicking the leg with momentum instead of a controlled raise

  Fix: Slow down and take about 2 seconds to raise the leg each rep.

• Fault: The support knee or hands drifting out of the starting position

  Fix: Keep the hands under the shoulders and the support knee under the hips fixed throughout.