Prone Leg Lift

  • Lay face down with your palms on the floor under your forehead.

  • Straighten your leg then lift it a few inches off the ground with your toe pointed. Lower your leg to the floor with your knee remaining straight.

  • A mat is helpful.

  • Glutes  Hamstrings  Hips 

  • Back  Inner Thighs 

  • Gluteus maximus, Semimembranosus, Biceps Femoris

  • TIP: Push your hips into the mat so that your back does not arch. Concentrate on squeezing your leg muscles instead of how high your leg goes.

Variations for Prone Leg Lift

  • Kneeling Glute Press

    You can also do this laying on your stomach if you do not want to kneel and you will gain the same benefits.

  • Glute Press

    This can be done without holding on. For greater challenge, do them with your eyes closed.


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