Back Leg Raise Strength Exercise
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
The back leg raise strengthens the gluteal muscles and the lower back, the muscles that drive you up stairs, out of a chair and forward when you walk. Weak glutes are common in people who sit a lot and in older adults, and they are linked to low back pain and hip pain. This standing version from the National Institute on Aging uses a chair for balance.
Hip extension strength is a reliable predictor of walking speed and stair-climbing ability in older adults, which is why this exercise appears in most strength programs for seniors.
Step-by-Step Instructions
- Stand behind a sturdy chair, feet slightly apart, holding the back of the chair for balance.
- Stand tall and shift your weight onto your left leg.
- Breathe out and slowly lift your right leg straight back without bending the knee, pointing the toes or leaning forward. Lift 15 to 30 cm.
- Hold for 1 second, squeezing the buttock.
- Breathe in and lower the leg slowly, taking 3 seconds. Complete all reps, then switch legs.
Key Form Cues
- Don’t lean forward: Keep your trunk upright. Leaning forward to lift the leg higher moves the work from the glutes to the lower back.
- Squeeze the buttock: Think of tightening the buttock first, then letting that lift the leg.
- Small lift: 15 to 30 cm is enough. Higher lifts arch the lower back.
How much to do
3 sets of 10 to 15 on each leg, 2 to 3 days a week with a rest day in between.
Progression & Regression
Regression (Make It Easier)
- Lift only 10 cm
- Do 2 sets of 8
- Lie on your front and lift the leg instead, which removes the balance demand
Progression (Make It Harder)
- Hold the top for 3 seconds
- Add a 0.5 to 1 kg ankle weight
- Lighten your hold on the chair to one finger
Who it suits, and who should check first
Good fit for: older adults building leg strength, low back pain linked to weak glutes, hip osteoarthritis, and anyone who struggles with stairs or getting out of a chair.
Check with your clinician first if: you have had a hip replacement in the past 3 months, you have back pain that spreads into a leg, or you feel unsteady even with a chair.
Precautions
Low-load exercise suitable for most people when a sturdy chair is used.
- If the lower back aches during the exercise, you are leaning or lifting too high. Make the lift smaller and stand taller.
- Keep the chair against a wall or use a counter so it cannot slide.
- Mild aching in the buttock for a day after is normal when you start.
- Stop and consult your provider if: you get pain or tingling into a leg, sharp pain in the lower back, or the standing leg feels unstable.
Frequently asked questions
Where should I feel it?
In the buttock of the lifting leg. If you feel it mainly in the lower back, the lift is too high or you are leaning forward.
Why can’t I lift my leg very far?
Hip extension range is small in everyone, around 10 to 20 degrees. A small lift is normal and still effective.
What goes with this?
The side leg raise, knee curl and chair rise cover the rest of the hip and thigh; all are on the strength exercises for older adults sheet.
