Reverse Leg lifts or Reverse Leg Raise is a great exercise to strengthen the lower back glutes and hamstrings.
The benefit of this movement is that it can be performed virtually anywhere and with minimal equipment.
In this blog post we will cover:
There are three variations of the reverse leg lift (RLL). One variation involves you standing and the other one variation has you on your knees and elbows. The last variation has you fully on your front.
Both variations are effective although the standing one is easier. The standing one also works a greater ranger of motion depending on how upright you are.
We recommend incoorporating all variations for maximum results.
For optimal technique we recommend performing the movement in a very slow and controlled manner.
It can be very tempting to swing your leg to make the exercise easier but this would defeat the entire point of the exercise.
Try to perform 3 sets of 10-20 controlled reps with a full range of motion. A 4:1:1 tempo is ideal.
Since the reverse leg lift is a relatively easy exercise there are not many regressions.
The bent leg variation also called a donkey kick is an easier variation, since the weight of your leg is moved closer to your body.
Paused Reverse Leg Raise
By adding a pause in the middle of each rep, you make the exercise a lot more challenging. You can add a both to either the concentric or eccentric portion.
You can even add a pause to both portions.
Weighted Reverse Leg Raise
If bodyweight reverse leg lifts are too easy, we recommend adding weight with a device like the ANKR or ankle weight.
Bosu Ball Reverse Leg Raise
Place your non-working leg on an un-stable surface like a Bosu ball. Having to stabilize will increase the difficulty of the movement.
Banded Reverse Leg Raise
If bodyweight reverse leg lifts are too easy, you can also try using a resistance band.
Remy started calisthenics in 2014 and has mastered advanced movements such as the one arm pull-up, front-lever, one arm muscle-up and more.
