Weighted Quadruped with Leg Lift
Muscle Groups: Glutes
Weighted Quadruped with Leg Lift focuses on Glutes, with Hamstrings, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Quadruped with Leg Lift with proper form and technique.
- 1
Start on your hands and knees in a quadruped position, with your wrists under your shoulders and knees under your hips.
- 2
Place a light dumbbell or weight securely behind one knee, squeezing it to hold it in place.
- 3
Keeping your core engaged and your back flat, lift the weighted leg straight up towards the ceiling, maintaining a 90-degree bend in your knee.
- 4
Squeeze your glute at the top of the movement, ensuring your hips remain level and do not rotate.
- 5
Slowly lower your leg back down to the starting position, maintaining control throughout the movement.
Secondary Muscles
While Weighted Quadruped with Leg Lift primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Lower Back . 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 with Leg Lift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Quadruped with Leg Lift, 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.
