Standing Leg Raise

jacky

Purpose: Strengthen glute and external rotator muscles to promote glute activation.
Starting Position: Stand with your feet straight ahead about shoulder width apart.
Movement:

• From the starting position, bend one knee in front of you to 90° and raise your leg until your thigh is parallel to the ground. Your hips should still be square to the front.
• Hold for 5 seconds and then bring leg back to starting position.
• Repeat for 8 repetitions on each side.
  

Progression:

• Progress by adding external rotation. Do this by raising the leg to parallel then rotating the leg outward while keeping your hips facing forward. Once the leg has reached maximal outward rotation lower it down to the ground. Then reverse the movement by raising the leg back and then rotating inward toward the middle.
  

Standing Leg Raise Starting Position:

Standing Leg Raise Movement:

Standing Leg Raise Progression:



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