Standing Leg Lift

Standing leg lift is a Pilates exercise that strengthens the lower body, especially the glutes, hips and core muscles. This exercise also helps improve balance and stability while building flexibility and muscle control. It can be performed with or without weights and is excellent for activating the muscles of the lower body without the need for equipment.

Correct form and technique

How to perform the standing leg lift with the correct technique:

  1. Stand straight with your feet hip-width apart. Place your hands on your hips or in front of your chest for balance.
  2. Activate the core muscles by pulling the navel in towards the spine.
  3. Slowly lift one leg straight out to the side while keeping your upper body stable and balanced. Keep your hips parallel and avoid rotating them.
  4. Slowly lower the leg back to the starting position with control.
  5. Repeat with the other leg after a set on one side.

Keep your back straight and avoid leaning to the side while lifting the leg.

Common errors

Avoid these common mistakes to maximize standing leg lift results:

  • Rotating hips: Make sure the hips stay stable and in the same position throughout the movement to avoid imbalance.
  • Lack of core stabilization: Remember to engage the core muscles to maintain balance and control movement.
  • For fast movements: perform the lift slowly and controlled to activate the muscles to the maximum.

Modifications and variations

Adapt the standing leg lift to your level:

  • Beginners: Lean against a wall or a chair for extra balance if it's challenging to keep your hips stable.
  • Advanced: Hold a small dumbbell or use ankle weights to increase the intensity and activate the muscles even more.
  • Add variety: Try lifting your leg forward or back in addition to the side to work more muscle groups in your legs and seat.

Number of repetitions and sets

Perform 10-12 repetitions on each leg and repeat 2-3 sets . Focus on balance and control in each repetition.

Breathing technique

Breathe in as you prepare the movement, and breathe out as you lift the leg. This helps stabilize the core and keep the movement controlled.

Back to blog