Description
A weighted single leg lift is an isolation exercise that primarily targets the glutes and to a lesser degree also targets the hamstrings and lower back.
How to Do Weighted Single Leg Lift
- 1Setup
Stand tall with your feet hip-width apart, holding a light dumbbell or weight plate in the hand opposite to the leg you will lift.
- 2Setup
Shift your weight onto one leg, maintaining a slight bend in the knee of your standing leg, and brace your core to stabilize your torso.
- 3
Slowly lift the opposite leg straight forward, keeping it extended, until your thigh is parallel to the floor or as high as comfortable, exhaling as you lift.
- 4
Hold briefly at the top of the movement, focusing on the contraction in your hip flexors and quadriceps.
- 5
Controlled descent: Slowly lower the leg back to the starting position, inhaling as you lower, aiming to prevent your foot from touching the ground between repetitions.
Tips
- Maintain a neutral spine throughout the movement by actively engaging your core muscles to protect your lower back and enhance stability.
- Control the entire range of motion, especially the eccentric (lowering) phase, to maximize muscle engagement and prevent reliance on momentum.
- Keep a soft, slight bend in your standing knee; avoid locking it out to maintain balance and reduce unnecessary strain on the joint.
- Focus on initiating the lift from your hip flexors and quadriceps, rather than using your lower back or swinging your leg.
Common Mistakes
- ×Arching the lower back: Prevent this by actively bracing your core and keeping your pelvis stable throughout the entire lift.
- ×Using momentum to lift the leg: Ensure a controlled movement by lifting and lowering slowly, allowing your hip flexors and quadriceps to perform the work, not gravity or swinging.
- ×Locking out the standing knee: Keep a slight bend in your standing knee to maintain joint safety and improve overall balance during the exercise.
Variations
Bodyweight Single Leg Deadlift
Master the Bodyweight Single Leg Deadlift to build glute and hamstring strength, improve balance, and enhance core stability effectively.
Single Straight Leg Stretch
Improve flexibility and relieve tension in your hamstrings, glutes, and lower back with the Single Straight Leg Stretch. A gentle, effective floor stretch.
Single Leg Sit (wall)
Challenge your quadriceps and glutes with the Single Leg Wall Sit. Improve muscular endurance and stability by holding a seated position against a wall
Weighted Squat
Master the weighted squat to build powerful legs and glutes. This compound exercise effectively strengthens your lower body, core, and improves overall
Related Exercises
Barbell One Leg Squat
Master the Barbell One Leg Squat to build serious unilateral leg strength, improve balance, and target your quadriceps, glutes, and hamstrings.
Knee Raise
Master the standing knee raise to strengthen your core and hip flexors. This bodyweight exercise improves stability and targets your lower abs effectively.
Lunge with Leg Lift
Enhance your glutes and quads with the Lunge with Leg Lift. This bodyweight exercise combines a classic lunge with a powerful leg extension for improved
Weighted Sissy Squat
Challenge your quads with the weighted sissy squat. This advanced exercise deeply targets your thighs, improving strength and muscle definition.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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