Weighted Single Leg Lift exercise animation (Hombre)

Weighted Single Leg Lift

Músculo objetivo
Iliopsoas, Quadriceps
Músculos sinergistas
Gluteus Maximus, Sartorius
Equipamiento
Weighted
Parte del cuerpo
Thighs
Tipo
Strength

The Weighted Single Leg Lift is a hip flexion strength exercise that directly targets the iliopsoas and quadriceps, with the gluteus maximus and sartorius acting as stabilizing synergists. Performed supine with an ankle weight or dumbbell, it isolates hip flexor strength and thigh control — making it a practical accessory for athletes, rehabilitation work, and anyone correcting hip flexor weakness.

Cómo hacer el Weighted Single Leg Lift

  1. 1Attach an ankle weight securely to your working ankle, or grip a light dumbbell between your feet if working both legs simultaneously.
  2. 2Lie flat on your back on a mat. Bend your non-working leg so your foot is flat on the floor, and extend your working leg straight along the mat.
  3. 3Brace your core and press your lower back gently into the mat — this neutral spine position must be maintained throughout.
  4. 4Point your toes toward the ceiling and slowly lift your working leg until your foot is roughly 12–18 inches off the floor, approximately level with your bent knee.
  5. 5Pause for one full second at the top, actively squeezing your quadriceps to keep the knee fully locked straight.
  6. 6Lower your leg back to the mat under control over 2–3 seconds, resisting the weight rather than letting the leg drop.
  7. 7Complete all reps on one side before switching to the other leg.

Consejos de técnica

  • Keep your toes pointed toward the ceiling or very slightly outward throughout the lift — rotating the hip inward reduces tension on the iliopsoas.
  • If your lower back lifts off the mat as you raise the leg, the weight is too heavy or your core is not braced; reduce load before adding reps.
  • Emphasize a slow, 2–3 second descent on every rep to maximize time under tension in the hip flexors and reinforce control.
  • Begin with a 2–5 lb ankle weight and only add load once you can complete 12–15 reps with a locked knee and no lumbar compensation.

Errores comunes

  • Allowing the knee to bend during the lift — this shifts the movement away from hip flexion and reduces quadriceps and iliopsoas engagement, defeating the purpose of the exercise.
  • Letting the lower back arch off the mat — lumbar hyperextension is a compensation pattern for weak hip flexors and places excess strain on the lumbar spine over time.
  • Swinging or jerking the leg upward — using momentum shortens the effective range under load, reduces iliopsoas activation, and increases the risk of a hip flexor strain.
  • Lifting the leg past 60–70° — elevating beyond this point diminishes tension on the target muscles and allows hip rotators and abdominals to dominate; keep the range controlled.

Preguntas frecuentes

What muscles does the weighted single leg lift work?

The primary muscles are the iliopsoas (hip flexors) and quadriceps. The gluteus maximus and sartorius assist as synergists, helping to stabilize the hip and control the leg throughout the movement.

Is the weighted single leg lift good for beginners?

Yes — start with a very light ankle weight (2–3 lb) or even bodyweight only. Focus on maintaining a flat lower back and a locked knee before adding load. The movement pattern is straightforward and low-impact.

How many sets and reps should I do for the weighted single leg lift?

For strength and muscle control, 3 sets of 10–15 reps per leg is a solid starting point. Once you can complete 15 reps with strict form, increase the ankle weight by 1–2 lb.

Where should I feel the weighted single leg lift?

You should feel the primary tension at the front of your hip (iliopsoas) and along the top of your thigh (quadriceps). If you feel it mainly in your lower back, your core bracing has broken down and you need to reset.

What is a good alternative to the weighted single leg lift?

Cable hip flexion (standing) and the lying leg raise both train the iliopsoas through a similar range of motion. The standing cable hip flexion allows heavier progressive loading, while the bodyweight leg raise is a useful regression for building base-level hip flexor endurance.

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