Face-down leg lift

A isolation exercise for the glutes and lower back, with help from the hamstrings. Equipment: no equipment.

Orbit

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WorksGlutesLower backHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie face down, forehead on the hands.
Lift both straight legs a few centimetres
Lower slowly without arching the neck

Muscles worked

Face-down leg lift: 3D figure mid-rep with the glutes and lower back highlighted

Glutes · main
Lower back · main
Hamstrings

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all face-down leg lift alternatives.

Back extensionFlat bench
Band glute kickbackResistance bands
Bench reverse hyperFlat bench
Cable glute kickbackCable machine
Opposite reach hold on all foursNo equipment
Seated good morningBarbell, Squat rack and Flat bench

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Power cleanBarbell
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine

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