10 Best Leg Lift Alternatives for No-Equipment Workouts

The Leg Lift is done kneeling. Ranked closest by our scoring: the Twist Hip Lift, Resistance Band Hip Thrusts On Knees and the Band Bent-over Hip Extension. Four harder versions, among them Swimmer Kicks and the Single Leg Glute Bridge, are listed below as progressions rather than swaps.

Leg Lift

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Leg Lift

The steps for the Leg Lift itself, so you can judge how close each substitute below really is.

Glutes, with hamstrings · Bodyweight · Beginner · Isolation

  1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
  2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
  3. Slowly bring the raised leg back to the floor as you breathe in.
  4. Repeat for the recommended amount of repetitions.
  5. Repeat the movement with the opposite leg.

The 10 Best Leg Lift Alternatives

10 substitutes, ranked by how closely each one matches the Leg Lift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Twist Hip LiftPlay demonstration

    1. Twist Hip Lift

    80% match

    Glutes · Beginner · Isolation

    The same equipment, done lying on your back instead.

    • Bodyweight
    How to perform it
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Leg Lift
    • Equipment: bodyweight only, the same as the Leg Lift
    • Body position: lying on your back, not kneeling
  2. Swimmer Kicks V. 2Play demonstration

    Progression

    2. Swimmer Kicks V. 2

    79% match

    Glutes · Beginner · Isolation

    Pick this when you want a harder version that still works the glutes.

    • Bodyweight
    How to perform it
    1. Lie face down on a mat with your arms extended overhead.
    2. Engage your core and lift your chest and legs off the ground simultaneously.
    3. Kick your legs up and down in a fluttering motion, as if you were swimming.
    4. Continue kicking for the desired number of repetitions.
    5. Lower your chest and legs back down to the starting position.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Leg Lift
    • Equipment: bodyweight only, the same as the Leg Lift
    • Body position: lying face down, not kneeling
  3. Resistance Band Hip Thrusts On KneesPlay demonstration

    3. Resistance Band Hip Thrusts On Knees

    78% match

    Glutes · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the glutes.

    • Band
    How to perform it
    1. Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
    2. Wrap the resistance band around your thighs, just above your knees.
    3. Place your hands on your hips or extend them out in front of you for balance.
    4. Engage your glutes and core muscles.
    5. Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
    6. Hold the position for a moment, then slowly lower your knees back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Leg Lift
    • Equipment: a band, not bodyweight only
    • Body position: kneeling, the same as the Leg Lift
  5. Cable Standing Hip ExtensionPlay demonstration

    5. Cable Standing Hip Extension

    76% match

    Glutes · Beginner · Isolation

    A good swap when you have a cable machine to work with, and it still works the glutes.

    • Cable
    How to perform it
    1. Attach a cable to a low pulley and stand facing away from the machine.
    2. Place the cable around your ankle and stand with your feet shoulder-width apart.
    3. Keep your core engaged and your back straight throughout the exercise.
    4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
    5. Pause for a moment, then return to the starting position.
    6. Repeat for the desired number of repetitions.
    7. Switch sides and repeat with the other leg.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Leg Lift
    • Equipment: a cable, not bodyweight only
    • Body position: standing, not kneeling

Leg Lift FAQ

What muscles does Leg Lift work?

Leg lifts primarily target the gluteus maximus through hip extension, with secondary activation of the hamstrings and gluteus medius for stabilization. The lumbar erectors engage to maintain spinal position during the movement.

Can I build muscle without doing Leg Lift?

Yes. You can build glute muscle with progressive variations like single-leg bridges, elevated hip thrusts, and loaded hip extensions. Progress by increasing time under tension, adding unilateral work, or introducing external resistance while maintaining correct hip-extension mechanics.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.