How to Lift With Your Legs

If you've ever lifted anything heavy, you may have heard that you should "lift with your legs" instead of your back, but rarely do we hear how to accomplish this. By learning the proper technique, you can always use your leg muscles to support weight while lifting, and keep your back safe from strain. Another step to safe lifting is to know your limit. If an object seems too heavy, ask for help.

Instructions

    • 1

      Warm up by doing a few simple stretches before you attempt to lift anything. Position yourself directly in front of the object and check to be sure there is adequate room around you, so you may bend comfortably.

    • 2

      Keep your back straight and upright. Spread your legs about shoulder-width apart, so your feet are in line with your shoulders. You should feel completely balanced.

    • 3

      Bend at your knees and bring your butt closer to the ground, keeping your back straight and upright; don't bend at the waist. Tighten your stomach muscles and grab the object you intend to lift.

    • 4

      Straighten your legs slowly, using your lower body strength to lift your entire body, along with the object. Lift the object slightly to gauge its weight. If it is too heavy to carry, ask for help or prepare a dolly for it to rest on.

    • 5

      Lift the object again, using the muscles in your legs and keeping your back upright. Do not bend at the waist. If possible, rest the object on a table once you have lifted it to waist level. Avoid lifting the object any higher than your shoulders. If the object must be placed above you, use a step ladder to position yourself above the object's destination.