Leg Raise - Rear
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Glutes Hamstrings Quads Hip Flexors Hip Extensors Stretching Body Only Gym Home
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development. It also stretches your quads
Kneel on a mat. The bend at the knees should be at a 90 degree angle. Look forward. This is the starting position. Slowly extend the right leg up, through the hip and knee, and behind you. Breathe normally. Return to the starting position. Breathe normally. Repeat for the required number of repetitions. Repeat this exercise for the left leg. Slowly extend the left leg up, through the hip and knee, and behind you. Breathe normally. Return to the starting position. Breathe normally. Repeat for the required number of repetitions.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Kneel on a mat, the knees at a 90 degree angle. Look forward.
Kneel on a mat. The bend at the knees should be at a 90 degree angle. Look forward. This is the starting position.
Step 2
Slowly extend the right leg up, through the hip and knee, and behind you.
Slowly extend the right leg up, through the hip and knee, and behind you. Breathe normally. Keep looking forward.
Step 3
Return to the starting position.
Return to the starting position. Breathe normally. Kneel on a mat. The bend at the knees should be at a 90 degree angle. Look forward.
Step 4
Slowly extend the left leg up, through the hip and knee, and behind you.
Repeat this exercise for the left leg. Slowly extend the left leg up, through the hip and knee, and behind you. Breathe normally.
Step 5
Return to the starting position.
Return to the starting position. Breathe normally. Kneel on a mat. The bend at the knees should be at a 90 degree angle. Look forward.