Rear Leg Raises

What is Rear Leg Raises? Rear leg raises are a bodyweight exercise that targets the muscles in the glutes, hamstrings, and lower back. This exercise involves lifting one leg straight back while keeping the rest of your body stable.

Rear Leg Raises Tutorial

1. Start by getting down on all fours on a yoga mat or comfortable surface.
2. Engage your core to stabilize your body.
3. Raise one leg straight back behind you while keeping it in line with your body.
4. Slowly lower your leg back down without touching the ground.
5. Repeat for the desired number of repetitions and then switch to the other leg.

Common Mistakes

• Arching your back: Keep your back straight and avoid arching to prevent strain on your lower back.

• Lifting the leg too high: Focus on lifting your leg to hip level to maintain proper form and target the right muscles. - Not engaging your core: Make sure to tighten your core muscles throughout the exercise to support your lower back.

Tips for Better Results

• Control the movement: Focus on the controlled movement of lifting and lowering your leg to maximize muscle engagement.

• Breathe properly: Remember to breathe steadily throughout the exercise to maintain oxygen flow to your muscles. - Add resistance: To increase the challenge, use ankle weights or resistance bands around your ankles.

Muscles Worked

• Gluteus maximus (glutes) - Hamstrings - Lower back