Front Back Leg Raises

Improve hip mobility and strengthen your core with Front Back Leg Raises. This bodyweight exercise enhances balance and flexibility, targeting hip flexors

BeginnerHips Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Front Back Leg Raises

Compound

Hanging Leg Raise

Hips · Iliopsoas · Body weight

Advanced

Compound

Criss Cross Leg Raises

Hips · Adductor Brevis · Body weight

Intermediate

Description

A leg raising exercise where the individual alternates raising their legs forward and backward while maintaining a straight posture.

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How to do Front Back Leg Raises

01
Setup
Stand tall with your feet hip-width apart, chest up, and shoulders relaxed; ensure you have enough space to move your leg forward and backward.
02
Setup
Engage your core by drawing your navel towards your spine to stabilize your torso and maintain a neutral spine throughout the exercise.
03
Keeping your leg straight, slowly raise one leg forward as high as comfortable without arching your lower back, exhaling as you lift.
04
Briefly pause at the peak of the forward raise, then slowly lower the leg past the starting position and extend it backward, inhaling as you lower.
05
Raise the leg backward as high as comfortable, squeezing your glute, without leaning your torso forward excessively.
06
Return the leg to the starting position with control, then repeat the forward and backward movement for the desired repetitions before switching legs.

Tips

Maintain a neutral spine throughout the entire movement; avoid excessive arching or rounding of the lower back to protect your spine.
Focus on slow, controlled movements to maximize muscle engagement in your hip flexors and extensors, rather than relying on momentum.
If balance is a challenge, lightly touch a wall or stable object with one hand for support, gradually reducing assistance as your balance improves.
Coordinate your breath: exhale as you raise the leg (effort phase) and inhale as you lower it to maintain core stability and rhythm.

Common mistakes

Arching the lower back when raising the leg forward reduces hip flexor engagement; fix this by strongly engaging your core and only raising the leg as high as you can without lumbar extension.
Leaning the torso excessively when raising the leg backward reduces glute activation; fix this by keeping your chest upright and focusing on hip extension, using your glutes, rather than compensating with spinal movement.
Swinging the leg quickly without control minimizes muscle work; fix this by slowing down the movement to ensure consistent muscle activation throughout the full range of motion.

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Questions

Is Front Back Leg Raises good for beginners?

Front Back Leg Raises is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Front Back Leg Raises?

You need Body weight to perform Front Back Leg Raises. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Front Back Leg Raises?

Maintain a neutral spine throughout the entire movement; avoid excessive arching or rounding of the lower back to protect your spine. Focus on slow, controlled movements to maximize muscle engagement in your hip flexors and extensors, rather than relying on momentum. If balance is a challenge, lightly touch a wall or stable object with one hand for support, gradually reducing assistance as your balance improves. Coordinate your breath: exhale as you raise the leg (effort phase) and inhale as you lower it to maintain core stability and rhythm.

What are common mistakes when doing Front Back Leg Raises?

Arching the lower back when raising the leg forward reduces hip flexor engagement; fix this by strongly engaging your core and only raising the leg as high as you can without lumbar extension. Leaning the torso excessively when raising the leg backward reduces glute activation; fix this by keeping your chest upright and focusing on hip extension, using your glutes, rather than compensating with spinal movement. Swinging the leg quickly without control minimizes muscle work; fix this by slowing down the movement to ensure consistent muscle activation throughout the full range of motion.