Rear Leg Raises
Rear leg raises have you stand on one leg and lift the other straight back behind you, without bending the knee. The backward swing stretches the front of your thigh and hip, the opposite of what a forward kick would do. No equipment is needed, so it works as a quick warm-up mover or a light stretch between sets.
Why it works
Your quadriceps and hip flexors cross the front of your hip and knee, and they lengthen whenever your leg moves behind your body. Lifting your leg to the rear stretches that whole chain in one motion, without needing a bench, wall, or partner. Doing it as a controlled raise rather than a static hold also warms the tissue up, since the muscle actively shortens and lengthens through a full swing instead of sitting in one stretched position.
Set up
- Stand tall next to a wall or chair you can touch lightly for balance.
- Keep your standing leg slightly bent, not locked straight.
- Engage your core so your lower back doesn't arch as you lift the other leg.
How to do it
- Shift your weight onto one leg and lightly touch a wall or chair for balance if needed.
- Keeping the knee straight, swing your other leg backward behind you.
- Lift only as high as you can without your lower back arching or your hips twisting.
- Pause briefly at the top of the raise.
- Lower the leg back down under control to the starting position.
Form cues
- Keep your hips facing forward instead of rotating as the leg swings back.
- Squeeze your glute on the lifting side to help control the range.
- Move smoothly rather than kicking the leg back with momentum.
- Keep your chest tall instead of leaning forward to compensate.
Breathing: Exhale as you lift the leg back, and inhale as you lower it down.
Common mistakes
Arching the lower back to get the leg higher.
Fix: Brace your core and stop the lift at the point where your hips stay level.
Leaning the torso forward for extra range.
Fix: Keep your chest upright and let the movement come from the hip, not the spine.
Swinging the leg with momentum instead of lifting under control.
Fix: Slow the tempo down so the muscle does the work through the entire range.
How to program it
- As a light stretch, it works well daily, before a workout, after one, or on its own as part of a mobility routine.
- Two to three sets of eight to twelve raises per leg is enough to feel a stretch without turning it into fatigue work.
- Pair it with a hip flexor stretch or a few bodyweight squats to open up the front of the hip before lower body training.
Safety notes
- Hold onto a wall or chair if your balance feels unsteady, especially on an uneven surface.
- Keep the range of motion within what your lower back can control without arching.
- Skip this move if your hip flexor or quad feels acutely strained rather than just tight.
Exercise profile
- Force
- Push
- Mechanics
- Isolation
- Category
- Stretching
Frequently asked questions
What muscles do rear leg raises stretch?
The quadriceps at the front of the thigh and the hip flexors at the front of the hip, both of which lengthen when your leg swings behind your body.
Can I do rear leg raises without holding onto something?
Yes, once your balance feels steady. Starting near a wall or chair just gives you a light touchpoint while you learn the movement.
How is this different from a standing quad stretch?
A standing quad stretch holds the foot in one fixed, deeply flexed position with your hand. Rear leg raises move through a swinging range instead, which warms the muscle up rather than holding a static stretch.