Weighted One Leg Lift
Expert Advice
Ensure that the weight is securely attached and that you lift your leg using the strength of your quads and glutes, not momentum.
How-to-do Steps
- Secure the weight around your ankle and stand with your feet hip-width apart.
- Hold onto a stable surface for balance if needed.
- Slowly lift one leg straight out in front of you, keeping your knee straight.
- Lower the leg back down with control.
- Repeat for the desired number of repetitions before switching to the other leg.
Track Weighted One Leg Lift in FitAI
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Muscles Worked
Weighted One Leg Lift primarily targets the Quads, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads60%
Secondary
Glutes40%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Weighted One Leg Lift work?
Weighted One Leg Lift primarily targets the Quads. Secondary muscles involved include Glutes. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted One Leg Lift?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Weighted One Leg Lift suitable for beginners?
Yes, Weighted One Leg Lift is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
