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Lunge with Leg Lift

Lunge with Leg Lift

The Lunge with Leg Lift is a dynamic and compound exercise that targets multiple muscle groups at once, making it a fantastic addition to any workout routine. This exercise primarily focuses on strengthening the lower body, particularly the quadriceps, hamstrings, glutes, and calves. Additionally, it engages the core muscles to provide stability and balance. To perform a Lunge with Leg Lift, you start in a standing position with your feet hip-width apart. Take a step forward with your right foot, keeping your spine straight and core engaged. Bend your knees to lower your body into a lunge position, ensuring that your right knee is directly above your ankle and your left knee is hovering just above the floor. From this lunge position, push through the heel of your right foot to rise back up, extending your right leg straight out in front of you for a leg lift. This targets the hip flexors and engages the glutes even further. Hold the leg lift for a moment, then lower your right leg back down and step back to the starting position. Performing the Lunge with Leg Lift on both sides alternately will help to maintain balance and symmetry. It can be done with body weight alone or added resistance such as dumbbells or a barbell for an increased challenge. Remember to move in a controlled manner, maintain proper form, and engage your core throughout the exercise. Including the Lunge with Leg Lift in your workout routine can improve lower body strength, enhance stability, and boost overall functional fitness. Remember to start with lighter weights or no weights at all and gradually increase intensity, always ensuring proper form to prevent injury and maximize the benefits of the exercise.


  • Start by standing with your feet hip-width apart and your hands on your hips or extended out in front of you for balance.
  • Take a big step forward with your right foot and lower your body into a lunge position. Your right knee should be at a 90-degree angle, and your left knee should hover just above the ground.
  • As you push through your right heel to stand back up, lift your left leg straight back behind you, keeping it parallel to the ground.
  • Hold for a second at the top, then lower your left leg back to the starting position as you step your right foot back to meet your left foot.
  • Repeat the movement by alternating legs for the desired number of repetitions.

Tips & Tricks

  • Make sure to engage your core muscles throughout the entire exercise for stability and balance.
  • Maintain an upright posture with your shoulders back and chest lifted to avoid strain on your lower back.
  • When performing the lunge, focus on keeping your front knee directly above your ankle to prevent excessive stress on the knee joint.
  • Squeeze your glutes at the top of the leg lift to maximize activation of the hip muscles.
  • Start with lighter weights or no weights at all to ensure proper form and technique before progressing to heavier weights.
  • Breathe continuously throughout the exercise, exhaling as you lift your leg and inhaling as you lower it down.
  • Use controlled movements and avoid rushing through the exercise to maximize the effectiveness and reduce the risk of injury.
  • Don't forget to warm up before starting the exercise to prepare your muscles and joints for the workout.
  • Gradually increase the difficulty of the exercise by adding weights, using resistance bands, or incorporating balance challenges.
  • Listen to your body and modify the exercise if needed to accommodate any physical limitations or discomfort.

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