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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Leg Lift

Leg Lift
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings

How to perform Leg Lift
  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.
Filter Leg Lift alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.
Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match
    Twist Hip LiftPlay demonstration

    1. Twist Hip Lift

    80% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    The same equipment, done lying on your back instead.

    How to perform this exercise
    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
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Band
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  4. Band Bent-over Hip ExtensionPlay demonstration

    4. Band Bent-over Hip Extension

    76% match
    • Glutes
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach the band to a sturdy anchor point at ankle height.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step back to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and lean forward, maintaining a neutral spine.
    5. Extend your right leg straight back, squeezing your glutes at the top.
    6. Lower your right leg back down and repeat with the left leg.
    7. Continue alternating legs for the desired number of repetitions.

    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 band, not bodyweight only
    • Body position: standing, not kneeling
  5. Cable Standing Hip ExtensionPlay demonstration

    5. Cable Standing Hip Extension

    76% match
    • Glutes
    • Cable
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  6. One-legged Cable Kickback

    6. One-legged Cable Kickback

    75% match
    • Glutes
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
    2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
    3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
    4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
    5. Repeat for the recommended amount of repetitions.
    6. Switch legs and repeat the movement for the other side.

    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
    • Balance: harder to stay steady on than the Leg Lift
  7. Hip Extension With Bands

    7. Hip Extension With Bands

    75% match
    • Glutes
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
    2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
    3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
    4. Return the leg to the starting position.

    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 band, not bodyweight only
    • Body position: standing, not kneeling
  8. Single Leg Glute Bridge

    Progression

    8. Single Leg Glute Bridge

    75% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    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: bodyweight only, the same as the Leg Lift
    • Body position: lying on your back, not kneeling
  9. Glute Bridge MarchPlay demonstration

    Progression

    9. Glute Bridge March

    74% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    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
  10. Reverse Hyper On Flat BenchPlay demonstration

    Progression

    10. Reverse Hyper On Flat Bench

    74% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    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

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.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology