Exercise guide
Kneeling Back Leg Lift
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
- Waist
The Kneeling Back Leg Lift is a targeted isolation exercise that strengthens the glutes and erector spinae while improving pelvic stability. It effectively activates the posterior chain by requiring controlled hip extension against gravity.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
- Engage your core to create a flat, neutral spine from head to tailbone.
- Distribute your weight evenly across both hands and the stationary knee.
How to do it
- Extend one leg straight back behind you with your toes lightly touching the floor.
- Exhale as you lift the straight leg toward the ceiling, stopping when it is in line with your torso.
- Inhale as you slowly lower the leg back to the starting position without letting it rest on the floor.
- Maintain a controlled tempo, taking 2 seconds to lift and 2 seconds to lower.
Form checklist
- Keep your hips square to the floor; do not let the working hip rotate upward.
- Maintain a neutral neck by looking at a spot on the floor between your hands.
- Avoid arching your lower back as you lift the leg; the movement should come from the hip.
- Keep your core braced throughout the entire set to protect the spine.
Pro tips
- Focus on 'lengthening' the leg as you lift to maximize hamstring and glute engagement.
- Pause for one second at the top of the movement to emphasize the peak contraction of the gluteus maximus.
- Imagine pushing your heel toward the back wall rather than just lifting it up.
Make it harder
- Add ankle weights to increase resistance during the lift.
- Perform the movement with a 3-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the kneeling back leg lift work?
- The kneeling back leg lift primarily targets the erector spinae, glutes, and hamstrings, and also works the quadriceps as secondary muscles.
- What equipment do you need for the kneeling back leg lift?
- The kneeling back leg lift requires no equipment — just your body weight.
- Is the kneeling back leg lift good for beginners?
- Yes. The kneeling back leg lift is a beginner-friendly movement and a strong foundation to build on.
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