Weighted Single Leg Lift Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Weighted
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Sartorius, Iliopsoas, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Leg Weighted Lift
How to: Weighted Single Leg Lift
- Stand upright with your feet hip-width apart and hold a weight in one hand.
- Lift one leg off the ground and extend it behind you.
- While balancing on the standing leg, begin to lift the extended leg upwards.
- Slowly lower the leg back down without touching the ground.
- Repeat for the desired number of repetitions before switching to the other leg.
Common Mistakes
- Not keeping the core engaged, which can lead to improper form.
- Using too much weight and compromising form.
- Not fully extending the legs.
Modifications
- Perform without weights or with lighter weights for beginners.
- Use a support bar or wall for balance if necessary.
Tips
- Keep your core engaged to ensure stability.
- Control the motion and avoid jerky movements.
- Ensure your weighted leg is fully extended during the lift.
Tags
strength
thighs
quadriceps
leg lift
weight training
stability