Primary muscles: Glutes, quads
Secondary muscles: Hamstrings
Equipment: No equipment
BACK LEG LIFTS INSTRUCTIONS
1. Start on all fours with the hands under the shoulders and the knees under the hips.
2. Extend one leg behind you.
3. Lift the leg to hip level and then slowly lower it back down.
4. Repeat with the opposite leg until set is complete.
PROPER FORM AND BREATHING PATTERN
When doing the back leg lifts maintain your spine in a neutral position and keep your head in line with your neck. Engage your core, tighten the abs and keep the working leg straight. Breathe out as you lift the leg and squeeze the glutes, and then slowly return to the starting position.
The back leg lifts is a great exercise for beginners, that targets the quads and the glutes. This exercise helps to lengthen and tone the muscles, improves your endurance and increases core strength.
SETS AND REPS
Start with 2 to 3 sets of 10 to 12 repetitions and alternate with other kneeling exercises like the fire hydrant or donkey kicks. If your goal is to, not only tone your muscles, but also increase their mass, you can start to add ankle weights to your kneeling exercises.
To calculate the number of calories burned doing back leg lifts, enter your weight and the duration of the exercise: