Leg Lift With Toes Down

Doing leg lifts with your toes pointed down is a compound exercise, meaning that it works multiple muscle groups at once. It targets the muscles in the back, buttocks, abdominals and waist. Because the exercise is easily customizable, it is appropriate for any fitness level -- even beginners. As always, exercise at your own pace and work your way up to the recommended repetitions.

  1. Exercise Instructions

    • Do the toes-down leg lift on a mat if you experience any knee discomfort while exercising. Get down on your hands and knees. Position your wrists directly beneath your shoulders and your knees underneath your hips. Lift your right leg out behind you, pressing the bottom of your foot up toward the ceiling. Keep your left leg bent and motionless in the starting position. Lower your leg back to the floor and repeat for a total of 20 repetitions on each side. All of the work should be coming from the gluteals. For best results, squeeze your buttocks at the top of the lift.

    Variations

    • Instead of bringing your lifting leg all of the way down to the starting position after each rep, pulse it at the top 20 times on each side. To boost the intensity of the leg lift, squeeze a dumbbell or weighted ball behind the knee you are raising. You can also lift the opposite arm at the same time you are extending your leg to further challenge your muscles and balance. If you want to target the inner and outer thighs as well, rotate your lifting leg out into a 45-degree angle as you raise it.

    Tips

    • Always practice proper form when doing leg lifts. Keep your arms straight and extended with your palms flat on the floor. Contract your abdominals and pull your shoulder blades down and back toward your hips. For optimal results, keep your abdominal muscles tight and engaged throughout the entire exercise. Pull your belly button in toward your spine and imagine you are wearing a corset around your waist. Do the exercise slowly to better maintain control and balance.

    Precautions

    • Keep your spine in a neutral position at all times. Avoid any arching or sagging, which can trigger back pain and injury. Never jerk or flop your leg up and down. This puts pressure on your joints and can lead to injury. Do not hold your breath while exercising, which can lead to fainting and blood pressure spikes. Exhale when you raise your leg up and inhale as you return your knee back to the starting position. Consult a doctor before doing leg lifts, especially if you have a prior medical injury or condition.