Rear Leg Raises

A bodyweight glute and hamstring exercise performed from a quadruped position to strengthen the posterior chain and improve hip extension.

Instructions

1. Place yourself on your hands and knees on an exercise mat in a quadruped position.
2. Your hands should be below your shoulders and your knees below your hips.
3. Your head should be looking forward and the bend of your knees should create a 90-degree angle.
4. Extend one leg up and behind you by driving through your heel.
5. Continue extending until both your knee and hip are fully extended.
6. Squeeze your glutes at the top of the movement.
7. Return your leg to the starting position in a controlled manner.
8. Repeat for 5-10 repetitions and then switch to the other leg.

Tips

• Initiate all movement from your glutes rather than from momentum.
• Keep your lower back neutral and avoid overextension at the top.
• Move slowly and deliberately to maximize glute activation.
• This exercise is an excellent warm-up for lower body training.
• Performing these with a slight pause at the top increases glute activation.