How to do leg lifts

How to do leg lifts - main image

Using a prime leg lift exercise to enhance traditional leg lifts properly and improve mobility and pain relief

You may not be excited about every aspect of the fitness world, and leg lifts don’t carry a sense of excitement that say, hill sprints or marathon races do. But then again, even your favourite film probably has a boring scene here or there.

In any case, fitness isn’t just here to entertain. You’re not just watching a film, you’re actually making it. If you want to make it to the final frame then you’ve got to put in the work.

Leg raises are part of that process.


Conducting this movement

3,2,1 – lift off!

  1. Start by lying on your back on a flat surface, such as a yoga mat or exercise bench. Keep your hands by your sides for balance.
  2. Slowly lift one leg off the ground, keeping it straight and pointed upwards. Hold this position for a few seconds before slowly lowering your leg back down.
  3. Repeat this motion with your other leg. Continue to alternate legs, performing 10-15 repetitions for each leg.
  4. As you become more comfortable with the movement, you can increase the number of repetitions and hold the lifted position for longer periods of time.
  5. To add more resistance and challenge your muscles, you can use ankle weights or a resistance band. Simply attach the weights or band around your ankles and perform the leg lift as usual.
  6. To focus on your inner thighs, try doing leg lifts while keeping your legs slightly bent and together. This variation is called a “knee lift.”
  7. For a more advanced move, try lifting both legs at the same time. Keep your legs straight and pointed upwards, and try to hold this position for as long as you can before slowly lowering them back down.


It’s important to keep proper form when performing leg lifts (and this applies to both the right and left leg). Make sure to keep your back flat on the ground and your core engaged. Avoid lifting your hips off the ground or arching your back.

Leg lifts are a low-impact exercise, making them suitable for people of all fitness levels. However, if you have any pre-existing injuries or medical conditions, it’s always a good idea to consult with a healthcare professional before starting any new exercise routine.

Incorporating leg lifts into your fitness routine is a great way to strengthen and tone your lower body. By following proper form and gradually increasing the intensity, you can achieve your fitness goals and improve your overall physical health.


Is it important to slowly lower your legs?

Yes, eccentric is important too but you have you to think about abdominal muscles, plank leg lifts, and how your leg lifts work with the rest of your body – safety first.

**Want to learn how to do flutter kicks? Read more.

This site uses cookies to offer you a better browsing experience. By browsing this website, you agree to our use of cookies.