Weighted Single Leg Lift

Strengthen your hip flexors and quadriceps with the Weighted Single Leg Lift. This isolation exercise enhances core stability and improves balance.

IntermediateThighs Weighted

Movement: Isolation
Force: Pull
Per set: 45s
Rest: 30s

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Variations of Weighted Single Leg Lift

Compound

Bodyweight Single Leg Deadlift

Thighs · Gluteus Maximus · Body weight

Intermediate

Isolation

Single Straight Leg Stretch

Thighs · Gluteus Maximus · Body weight

Beginner

Compound

Single Leg Sit (wall)

Thighs · Quadriceps · Body weight

Intermediate

Compound

Weighted Squat

Thighs · Gluteus Maximus · Weighted

Intermediate

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.

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How to do Weighted Single Leg Lift

01
Setup
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.
02
Setup
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.
03
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.
04
Hold briefly at the top of the movement, focusing on the contraction in your hip flexors and quadriceps.
05
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.

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Questions

What muscles does Weighted Single Leg Lift work?

Weighted Single Leg Lift primarily targets Iliopsoas, Quadriceps. Secondary muscles include Gluteus Maximus, Sartorius.

Is Weighted Single Leg Lift good for beginners?

Weighted Single Leg Lift is rated intermediate. 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 Weighted Single Leg Lift?

You need Weighted to perform Weighted Single Leg Lift. 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 Weighted Single Leg Lift?

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.

What are common mistakes when doing Weighted Single Leg Lift?

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.