Kneeling Leg Raise On Bench

Kneeling Leg Raise On Bench

The Kneeling Leg Raise on Bench is a challenging exercise that targets the muscles of the lower body, particularly the glutes, hamstrings, and quadriceps. It also engages the core for stability and balance. This exercise is great for individuals who want to strengthen and tone their legs and develop better overall lower body strength. To perform the Kneeling Leg Raise on Bench, you will need a sturdy bench or step and a mat for knee support. Start by kneeling on the ground with your hands lightly gripping the edge of the bench behind you. Ensure that your knees are directly under your hips and your hands directly under your shoulders. With control, extend one leg straight out behind you, keeping it in line with your body. Flex your foot and engage your glutes and core to maintain stability. Slowly raise the extended leg up as high as you comfortably can, squeezing your glutes at the top of the movement. Hold the contraction for a second, then lower your leg back down to the starting position. Repeat the movement for the desired number of repetitions before switching to the other leg. Remember to focus on maintaining proper form throughout the exercise. Avoid arching or rounding your back, and keep your core braced to promote stability. As you progress, you can increase the difficulty by using ankle weights or resistance bands. Incorporating the Kneeling Leg Raise on Bench into your workout routine can help build strength, improve muscle definition, and enhance overall lower body functionality. Keep in mind that consistency, proper technique, and gradually increasing the intensity of your workouts will yield the best results.


  • Position yourself on a bench or elevated surface with your upper body facing down.
  • Place your forearms on the bench and ensure your elbows are directly below your shoulders.
  • Extend your legs and point your toes towards the ground.
  • Activate your core muscles by drawing your belly button in towards your spine.
  • While maintaining a straight line from your head to your heels, lift one leg up towards the ceiling.
  • Continue lifting your leg until you reach a comfortable height or until your leg is parallel to the ground.
  • Hold the elevated position for a brief pause, focusing on contracting the muscles of the lifted leg.
  • Slowly lower your leg back down to the starting position in a controlled manner.
  • Repeat the movement with the opposite leg.
  • Continue alternating between legs for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to maintain stability and control.
  • Start with a light weight or no weight at all and gradually increase the resistance as you get stronger.
  • Ensure proper form by keeping your back straight, shoulders down and relaxed, and neck in a neutral position.
  • Control the movement as you raise your legs, and avoid swinging or using momentum to lift the weight.
  • Breathe continuously throughout the exercise, exhaling as you lift your legs and inhaling as you lower them.
  • Listen to your body and work within your own range of motion, avoiding any excessive strain or discomfort.
  • Consider incorporating variations such as performing the exercise on an unstable surface or using ankle weights for added challenge.
  • Incorporate this exercise into a well-rounded lower body workout routine that includes exercises targeting other muscle groups.
  • To enhance the effectiveness of this exercise, complement it with a balanced nutrition plan that supports muscle growth and recovery.


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