Weighted Single Leg Lift

Muscles worked

Setup

1. Stand upright next to a power rack, using one hand on the upright for balance.
2. Hold a weight plate flat against the front of your thigh on the working leg.
3. Engage your core and stand tall with your feet hip-width apart and a slight bend in the standing knee.

How to do it

1. Exhale as you lift your knee toward your chest, keeping the weight plate secured firmly against your thigh.
2. Lift until your thigh is at least parallel to the floor, focusing on the contraction in your hip flexors and lower abs.
3. Inhale as you slowly lower your foot back to the starting position using a controlled 2-second tempo.
4. Complete the prescribed repetitions on one leg before switching to the other side.

Form checklist

• Keep your torso perfectly upright; do not lean backward as you lift the leg.
• Squeeze the glute of the standing leg to maintain a stable base.
• Ensure the movement comes from the hip, not by rounding the lower back.
• Maintain a firm grip on the plate to prevent it from sliding during the movement.

Pro tips

• At the top of the movement, pause for one second and perform a 'mini-crunch' with your lower abs to maximize muscle recruitment.
• Focus on driving the standing heel into the floor to create total-body tension and improve balance.

Make it harder

• Perform the exercise without holding onto the power rack to significantly challenge your proprioception and core stability.
• Increase the time under tension by using a 4-second eccentric (lowering) phase.

Frequently asked

What muscles does the weighted single leg lift work?

The weighted single leg lift primarily targets the hip flexors and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted single leg lift?

The weighted single leg lift uses weight plate.

Is the weighted single leg lift good for beginners?

The weighted single leg lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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