Reverse Leg Lift
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Glute Activation
Posterior Chain
Core Stability
Accessory Strength
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Box or Bench
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All Levels
Overview
The Reverse Leg Lift is an isolated glute and hamstring exercise that also promotes trunk stability. Performed lying face-down on a bench with legs hanging off at the hips, the movement recruits the posterior chain as the knees drive in and then extend upward. This motion encourages a powerful glute contraction while also supporting lumbar control. Ideal as an accessory movement or in warm-up routines, this exercise reinforces posterior strength, particularly in the glutes.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Erector spinae
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Lie face down on a bench with your hips at the edge and legs hanging freely off the end.
Grip the sides of the bench for upper body stability.
Start with both knees bent and tucked in slightly under your hips.
Extend both legs simultaneously by kicking them back and up until they reach hip level or slightly above.
Pause briefly at the top for a strong glute squeeze.
Slowly return to the starting position with control.
Repeat for prescribed reps.
Benefits
Builds glute strength and endurance
Reinforces hip extension mechanics
Enhances lower back and core stabilization
Great for lifters, runners, and those with sedentary lifestyles
COACHING CUES
Squeeze your glutes at the top-don’t overarch your low back
Keep your movement smooth and controlled, not explosive
Extend through the hips, not by flaring the ribs
Focus on lifting with your glutes, not your hamstrings alone
Notes
The Reverse Leg Lift is an excellent isolation movement that targets glute function, hamstring control, and spinal stabilization. It’s a staple for warm-ups, injury prevention, and posterior chain development-especially useful for anyone needing stronger hip extension in daily life or performance.