Front Back Leg Raises

Front Back Leg Raises Exercise Description

Front Back Leg Raises are a standing, bodyweight drill that trains controlled hip flexion and extension while challenging single‑leg balance. Lifting the leg forward emphasizes the hip flexors (iliopsoas, rectus femoris, TFL), and lifting it backward emphasizes the hip extensors (gluteus maximus with assistance from the hamstrings). The stance leg’s gluteus medius/minimus and lower‑leg stabilizers work isometrically to keep the pelvis level. Performed with a neutral spine and steady tempo, this movement reinforces lumbopelvic control in the sagittal plane without spinal compensation. No equipment is required; using a light hand on a wall or sturdy chair is an effective option for added stability. Move only through a comfortable, pain‑free range and prioritize precision over height.

Muscle Groups: Glutes, Hips
Target Muscles: Gluteus Maximus, Psoas Major
Assisting Muscles: Biceps Femoris - Long Head, Iliacus, Rectus Femoris, Semimembranosus, Semitendinosus, Tensor Fasciae Latae
Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Peroneus Longus, Soleus, Tibialis Posterior
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back, Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors, Hip Flexors
Joint Involvement: Single-joint
Muscle Location: Glutes, Hip Flexor
Movement Direction: Horizontal
Muscle Position: Anterior, Posterior
Gender: Male

How To Do The Front Back Leg Raises Exercise

‘- Stand tall, feet hip‑width, facing open space; lightly hold a wall or chair if needed for balance.
– Stack ribs over pelvis; engage the trunk gently; shoulders relaxed.
– Shift weight over the stance foot; keep that knee softly bent and the foot tripod grounded.
– Front raise: lift the free leg straight forward from the hip; knee can be slightly bent; toes face up/forward. Stop before the torso leans or the pelvis tucks.
– Pause briefly; lower the leg with control to a light toe tap under the hip.
– Back raise: move the same leg straight behind you from the hip. Keep the torso upright, ribs down, and pelvis level; avoid arching the low back.
– Pause; return the leg under the hip with control.
– Repeat the sequence, then switch sides.
– Keep the movement slow and deliberate; initiate from the hip, not the low back or a swinging motion.
– Breathe steadily throughout; avoid breath‑holding.

Front Back Leg Raises Tips

‘- Stand tall with feet hip‑width and use a light hand on a wall or chair if you need extra balance.
– Stack your ribs directly over your pelvis and gently engage your trunk to maintain a neutral spine.
– Keep your shoulders relaxed as you move to avoid unnecessary tension.
– Shift your weight fully over the stance foot, keeping that knee softly bent and your foot tripod grounded.
– When lifting the leg forward, move from the hip with the leg straight or slightly bent, and keep the toes facing up/forward.
– Stop the front raise before your torso leans or your pelvis tucks to avoid compensations.
– In both front and back raises, pause briefly at the end of the movement, then lower or return the leg under the hip with control.
– During the back raise, move the leg straight behind from the hip while keeping the torso upright, ribs down, and pelvis level.
– Avoid arching your low back; initiate all motion from the hip instead of the lumbar spine or a swinging motion.
– Keep the range of motion comfortable and pain‑free, prioritizing slow, deliberate, precise movement over height.
– Breathe steadily throughout the exercise and avoid holding your breath.

Front Back Leg Raises Beginner Introduction

Front Back Leg Raises are a standing bodyweight exercise that involves moving one leg forward and then backward from the hip while the other leg supports the body. The motion alternates between lifting the leg in front to emphasize the hip flexors and sending it behind the body to highlight the hip extensors, including the glutes and hamstrings. Throughout the movement, the supporting side glutes and lower leg muscles contribute to balance and help keep the hips level. The trunk stays steady, encouraging the hips and lower back to coordinate smoothly in a straight forward-and-back path.

This drill is performed without added equipment, though a light touch on a wall or sturdy chair can offer extra balance support. The emphasis is on slow, precise leg motion rather than height, with the leg traveling only through a range that feels comfortable. Calm, even breathing pairs with the controlled pace, turning the exercise into a focused practice in balance, hip mobility, and lower-body stability.