Weighted Quadruped Leg Raise
Muscle Groups: Glutes
Weighted Quadruped Leg Raise focuses on Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Quadruped Leg Raise with proper form and technique.
- 1
Start in a quadruped position on your hands and knees, with your wrists under your shoulders and knees under your hips.
- 2
Hold a weight in one hand and lift the opposite leg, keeping it bent at a 90-degree angle as you raise it towards the ceiling. Maintain a flat back and engage your core throughout the movement.
- 3
Lower your leg back down without letting it touch the floor, then repeat for the desired number of reps before switching sides.
Tips for Success
These tips will help you perform Weighted Quadruped Leg Raise safely and effectively while maintaining proper form.
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Keep your back straight and avoid arching or rounding your spine to prevent strain.
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Use a weight that allows you to maintain form; if your hips rotate or your movements become jerky, reduce the weight.
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Engage your core and breathe steadily to ensure you maintain balance and stability during each raise.
Secondary Muscles
While Weighted Quadruped Leg Raise primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Quadruped Leg Raise, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Quadruped Leg Raise, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
