How to do Back Leg Raise
StandingHoldBoth sidesBeginner
Back Leg Raise is a standing stretch for your glutes, hamstrings and lower back. Do it on one side, then switch.
Step by step
- 1Stand tall with your arms by your sides.
- 2Hold onto a wall or chair if you'd like some balance.
- 3Shift your weight into your left foot, and lift your right leg straight back.
What you should feel
Keep your chest lifted… your hips facing forward.
Form tips
- Hips square, don't let them open. Torso stays upright, no leaning forward. Feel the right glute and hamstring working.
- Feel the back of your right hip working.
- Stand steady… and let your breath stay easy.
Make it easier
Keep the lift small if your hip or back needs a gentler day.
Coming out of it
On your next exhale… lower your leg… and stand on both feet.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Back Leg Raise with a coach
In BendEase, a voice coach talks you into Back Leg Raise, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your glutes and hamstrings.
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