Weighted Reverse Leg Raise
Muscle Groups: Glutes
Weighted Reverse Leg Raise focuses on Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Reverse Leg Raise with proper form and technique.
- 1
Lie face down on a flat bench, positioning your hips at the edge so your legs hang freely towards the floor.
- 2
Secure a dumbbell between your feet, or attach an ankle weight to each ankle.
- 3
Grip the bench or place your hands on the floor for stability.
- 4
Keeping your legs straight or with a slight bend in your knees, slowly raise them upwards by contracting your glutes and hamstrings.
- 5
Lift your legs until they are parallel to the floor or slightly higher, feeling a strong contraction in your glutes.
- 6
Slowly lower your legs back down to the starting position, maintaining control throughout the movement.
Secondary Muscles
While Weighted Reverse 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 Reverse 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 Reverse 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.
