The leg lift works both the abdomen, legs and buttocks. An effective exercise that should not be missing in any training plan. How to perform it correctly and what you need to pay attention to, you can read here!
Table of contents
The special feature of the leg lifter
With a single exercise you can train your abdomen, legs and buttocks. And that is with the leg lift in the quadruped position. Therefore, this exercise is also represented in every abdominal legs butt course.
However, you don't have to sign up for a class, because you can do this exercise quite easily in your living room. The only thing you need is an exercise mat and a little space.
As you lift your leg, you work the back and front of your thighs, all the butt muscles, and your lower back at the same time.
You need to tense and stretch your entire body during the exercise. This is the only way to achieve maximum training success.
As a beginner, you can also do the leg lift with your arms extended - it's a little easier.
The best yoga exercises for the lower back!
Fact Box
| Fitness level: | medium |
| Muscles: | Buttocks and rear thighs |
| Equipment: | A non-slip training mat |
| Sweat Level: | low |
| Training duration: | 12 repetitions and 3 passes per leg |
Before the start
1.) Do not forget yoga mat
2.) Lace up training shoes well
3.) Tie hair
The leg lift: an exercise for the buttocks, back and legs
The leg lifter is ideal for toned legs and a crisp butt!
- Get into the quadruped position. Support yourself with your elbows.
- Now lift one leg straight off the floor.
- At hip level, angle it, with the sole of your foot facing up.
- Push the sole of the foot a little further towards the ceiling.
- Hold this position for 2 seconds and pull the leg back towards the body. Return to the starting position.
How many repetitions?
For beginners, 15 repetitions per side are sufficient. Perform the exercise with the right leg first and only then switch to the left. There is no rest between the leg changes. Only when you have done 15 repetitions on the right and left side is it time to take a break. After 30 seconds, sport beginners start with a second round.
Advanced exercisers do 20 repetitions per leg and 3 repetitions. If you want to really challenge your body, put on a weight cuff to make lifting the leg more difficult.
These butt exercises will change your life!
How to do the leg lift correctly: video
What do I have to pay attention to with the leg lifter?
Make sure your back is well stretched!
Typical beginner's mistake: The belly sags! Tighten the abdominal muscles so that this does not happen.
The gaze is directed to the floor. The head and neck are always the extension of the spine.
Remember, an exercise is only as effective as exactly how you perform it.
Our conclusion
Make sure that your back is stretched out! All beginnings are difficult :). The exercise becomes much easier with time!
Don't use a very thin yoga mat, but a thicker exercise mat. Otherwise, your knees and elbows can soon start to hurt a lot. There is a lot of weight on them.
Want more effective butt exercises to do at home? This way :)
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