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-flexor isolation exercise that targets the iliopsoas and quadriceps by raising one loaded leg from a lying position against resistance. The gluteus maximus and sartorius assist in stabilizing the movement. It is commonly used to build hip flexor strength and quad control with minimal spinal loading.

Cómo hacer el Weighted Single Leg Lift

  1. 1Lie flat on your back on the floor or a bench with your legs extended and your arms resting at your sides for stability.
  2. 2Attach an ankle weight to the working leg, or hold a light dumbbell between your feet if training both sides together — for single-leg work, secure it to one ankle only.
  3. 3Bend your non-working leg and place that foot flat on the floor to stabilize your lower back and pelvis.
  4. 4Brace your core and press your lower back gently toward the floor to prevent it from arching excessively.
  5. 5Keeping the working leg straight (knee soft, not locked), lift it in a smooth arc until your thigh is roughly perpendicular to the floor or level with your opposite knee.
  6. 6Pause briefly at the top, maintaining tension in your hip flexors and quads without letting your lower back lift off the surface.
  7. 7Lower the leg back down slowly and under control, stopping just before it touches the floor to keep tension on the muscles.
  8. 8Complete all reps on one side, then switch legs and repeat.

Consejos de técnica

  • Keep your core braced throughout the entire set — a relaxed trunk allows your lower back to arch and shifts stress away from the target muscles.
  • Move at a deliberate pace, especially on the way down. A slow lowering phase increases time under tension for the iliopsoas and quads.
  • Start with a light ankle weight until you can complete the full range of motion with a straight leg and no compensatory pelvic tilt.
  • Point your toes slightly toward the ceiling to keep the quad engaged and maintain a neutral lower-leg position.
  • If your lower back lifts off the floor at the top of the movement, reduce the weight or limit your range of motion until hip flexor strength improves.

Errores comunes

  • Arching the lower back off the floor at the top of the lift, which transfers the load from the hip flexors to the lumbar spine and increases injury risk.
  • Using momentum to swing the leg upward rather than lifting under muscular control, which reduces the stimulus on the iliopsoas and quadriceps.
  • Choosing too much weight too soon, causing the pelvis to tilt or rotate and compromising spinal alignment.
  • Letting the leg drop quickly on the descent, which eliminates eccentric tension — the part of the rep that builds the most strength.
  • Neglecting the non-working leg setup by keeping it flat and straight, which increases lumbar extension and makes core bracing harder.

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 act as synergists to stabilize the hip and assist the movement.

What type of weight should I use for this exercise?

An ankle weight is the most practical option and keeps the resistance fixed to the working leg. A light dumbbell held between both feet is an alternative if no ankle weight is available, though it is harder to control during single-leg variations.

How high should I raise my leg?

Lift until your thigh is roughly perpendicular to the floor or your heel reaches the height of your opposite knee. Going higher is fine if your lower back stays flat, but stop at the point where your pelvis begins to tilt.

Can I do this exercise if I have lower back pain?

Proceed with caution and consult a healthcare professional first. The exercise can aggravate the lower back if the core is not properly braced or if the weight is too heavy. Bending the non-working leg and pressing the lower back into the floor reduces lumbar stress.

How many sets and reps should I do?

For strength and muscle development, 3–4 sets of 10–15 reps per leg works well. Because the iliopsoas and quadriceps are endurance-oriented muscles, slightly higher rep ranges with controlled tempo tend to produce good results.

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