Leg Lift Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Leg Lift is a bodyweight exercise that works your abs, quadriceps, glutes and hip flexors.

Leg Lift is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, thighs, upper legs and waist.

It requires no equipment to do.

Leg Lift

How to do Leg Lift


Lay down on your back on a mat or a towel on a flat surface. Keep your back firmly pressed down against the floor and push your palms down into the floor, by your hips to help stabilize your core. Then with your legs straight and together, lift them up off the floor and bring them up above your head. As your feet reach up above your head, pick your hips up by pushing your hands into the floor and contracting your abs, this will enable you to push your legs up even higher towards the ceiling or sky.

Take care with this one if you have a history of back pain or issues, especially in your mid and upper back.

Illustrated Guide

Learn how to do leg lift from this step-by-step illustrations:

Leg Lift 1
Leg Lift 2

Muscles Worked

The muscles used for leg lift may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for leg lift are:

Primary Muscles

  • Abs
  • Quadriceps
  • Glutes
  • Hip Flexors

Synergyst Muscles

Frequently Asked Questions

What muscles does Leg Lift work?
Leg Lift works abs, quadriceps, glutes, hip flexors.
What is Leg Lift good for?
Leg Lift is beneficial for conditioning and to strengthen. It works the best for buttocks, core, hips, legs, lower body, thighs, upper legs and waist, as it works abs, quadriceps, glutes, hip flexors. Leg Lift is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Leg Lift a good exercise?
Leg Lift is a popular bodyweight exercise for abs, quadriceps, glutes, hip flexors.

Training, Progressions and Regressions

Interested in how to improve your Leg Lift faster?

Leg Lift Training and Progressions

Standards and Averages

Wonder how do others perform in Leg Lift and how should you?

Leg Lift Standards and Averages


Wonder how to work the same muscles with other exercises?

Leg Lift Alternatives


Wonder how to make Leg Lift either easier or more challenging?

Leg Lift Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Compound
Muscles Worked Abdominals, Quadriceps, Gluteus, Hip Flexors
Difficulty Level(s) Basic, Easy, Moderate
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Abs, Quadriceps, Glutes, Hip Flexors
Synergyst muscle(s)

Related exercises

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