Quick Answer
Quadruped Straight Leg Raise is a beginner strength exercise that targets your glutes and hamstrings. It uses only your bodyweight. Start on your hands and knees (tabletop position) with your back flat and core engaged.
Video Tutorial
How to Perform the Quadruped Straight Leg Raise
- 1
Start on your hands and knees (tabletop position) with your back flat and core engaged.
- 2
Extend one leg straight back behind you.
- 3
Lift the straight leg up towards the ceiling, squeezing your glute at the top.
- 4
Keep your hips square to the floor and avoid arching your lower back.
- 5
Lower the leg slowly back to the starting position and repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Quadruped Straight Leg Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Quadruped Straight Leg Raise work?
The Quadruped Straight Leg Raise primarily works your glutes and hamstrings. Secondary muscles include the lower back, abdominals and core.
What equipment do I need for the Quadruped Straight Leg Raise?
The Quadruped Straight Leg Raise needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Quadruped Straight Leg Raise suitable for beginners?
Yes. The Quadruped Straight Leg Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Quadruped Straight Leg Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Quadruped Straight Leg Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.