Opposite Leg Raise
Opposite Leg Raise Exercise Description
The Opposite Leg Raise is a bodyweight, ground-based hip extension performed from a hands-and-knees (quadruped) position. Its primary focus is the gluteus maximus of the moving leg, with the gluteus medius/minimus and deep core acting to keep the pelvis level and the spine neutral. Because you extend the leg while resisting trunk rotation, it builds lumbopelvic stability and control—useful for gait, running, and general lower-body mechanics. The hamstrings assist as hip extensors, while the abdominals and spinal erectors co-contract to maintain alignment. This is a controlled, low-impact pattern that emphasizes precise hip movement without compensating through the lower back.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Opposite Leg Raise Exercise
‘- Start on all fours: hands under shoulders, knees under hips, fingers spread, neck long.
– Set a neutral spine; draw ribs down gently and brace your midsection as if preparing for a light cough.
– Press the floor away to create stable shoulders; keep your gaze slightly ahead of your hands.
– Without shifting your hips, slide one foot back and extend that leg straight behind you to hip height.
– Keep the pelvis square to the floor; point toes down and avoid opening the hip outward.
– Drive the motion from the hip, not the low back; avoid arching or lifting the leg above torso level.
– Maintain a soft knee (not locked) and a long line from heel through crown of head.
– Option: reach the opposite arm forward to shoulder height for added anti-rotation challenge, keeping shoulders level.
– Pause briefly at the top with steady breathing; feel the glute of the moving leg engage.
– Lower the leg with control, returning to the start position without shifting or sagging.
– Repeat on the other side, keeping movement smooth and symmetrical.
Opposite Leg Raise Tips
‘- Start on all fours with hands under shoulders, knees under hips, fingers spread, and neck long.
– Set a neutral spine by gently drawing the ribs down and bracing your midsection as if preparing for a light cough.
– Press the floor away with your hands to create stable shoulders and avoid collapsing.
– Keep your gaze slightly ahead of your hands to help maintain neck and spine alignment.
– Slide the working-side foot back without shifting your hips before extending the leg to hip height.
– Keep your pelvis square to the floor, pointing the toes down and avoiding opening the hip outward.
– Drive the motion from the hip rather than the low back, and do not lift the leg above torso level.
– Maintain a soft (not locked) knee and a long line from heel through the crown of your head.
– Optionally reach the opposite arm forward to shoulder height, keeping the shoulders level to increase the anti-rotation challenge.
– Pause briefly at the top with steady breathing, then lower the leg with control and return to the start position without shifting or sagging.
Opposite Leg Raise Beginner Introduction
The Opposite Leg Raise is a bodyweight floor exercise that takes place in an all-fours position, where one leg reaches straight back behind the body while the torso stays steady. It highlights hip extension without big, swinging motions and brings attention to balance through the middle of the body. An optional reach of the opposite arm adds an extra challenge to resisting unwanted twisting, turning this simple pattern into a full-body stability drill.
The main effort comes from the glutes of the moving leg, with the side glutes and hamstrings helping to guide the hip behind you. At the same time, the abs and lower back tighten together to hold the pelvis steady and maintain a long, organized spine. This combination builds control through the hips and midsection that carries over to walking, running, and everyday lower-body movement. The tempo stays deliberate and smooth, emphasizing accurate hip action rather than big range or speed, which keeps the emphasis on quality motion rather than pushing into the lower back.