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Single-Leg Raise Progressions

Muscles worked

  • Gluteus
  • Gluteus
  • Hip Flexors

Form Cues

  • Lie on your back with your legs extended

  • Keep your lower back firmly pressed against the floor

  • Engage your abdominals and keep them active throughout the exercise

  • One leg stays extended on the ground or slightly bent

  • Lift the other leg slowly and with control upward

  • Keep the leg straight or slightly bent, depending on your level

  • Lower the leg slowly without touching the floor

  • Avoid arching your lower back during the movement

  • Exhale when lifting and inhale when lowering

Progressions

  1. 01

    Standing Single-Leg Raise

    • Stand on one leg and hinge at the hips into a single-leg RDL (Romanian Deadlift) position, extending your rear leg straight behind you.

    • With control, raise the rear leg higher without arching your lower back or losing balance.

    • Focus on activating the glutes and hamstrings of the raised leg, keeping the supporting leg stable.

    • Lower the leg with control and repeat for the desired reps, ensuring your torso and spine remain neutral.

  2. 02

    Quadruped Single-Leg Raise

    • Start in a quadruped (hands and knees) position with your hands directly under your shoulders and knees under your hips.

    • Extend one leg straight back, raising it as high as possible without arching your lower back.

    • Engage your glutes and hamstrings as you lift the leg, then lower it back down with control.

    • Repeat for the desired reps on one side before switching to the other leg, focusing on controlled movement.

  3. 03

    Prone Single-Leg Raise

    • Lie face down with your arms relaxed by your sides and your legs straight.

    • Lift one leg off the floor as high as possible without lifting your hips or arching your lower back.

    • Engage your glutes and hamstrings as you raise the leg, keeping your core stable.

    • Lower the leg back down with control, and repeat for the desired reps before switching to the other leg.

  4. 04

    Child Pose Single-Leg Raise

    • Start in a child’s pose position with your knees bent and hips sitting back on your heels.

    • Extend one leg straight back and lift it toward the ceiling as high as possible, engaging the glutes and hamstrings.

    • Keep your upper body relaxed in the child’s pose position as you focus on the hip extension.

    • Lower the leg back down with control, repeating for the desired reps before switching to the other leg.

Common mistakes

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