About this exercise
A bodyweight compound movement pairing a squat with a forward leg raise at the top, developing quad and glute strength while training hip flexor control and single-leg balance.
Squat to Front Leg Raise
Step by step instructions, muscle activation and variants for the Squat to Front Leg Raise.
EasyGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and arms extended forward for balance
- Push your hips back and lower into a squat until your thighs are roughly parallel to the floor
- Drive through your heels to rise back to standing
- At the top, shift your weight onto your left foot and lift your right leg straight out in front to hip height
- Hold for a moment, then lower the leg with control
- Sink back into the next squat and raise the opposite leg on the way up
- Continue alternating sides with each repetition
Muscle Activation
Primary
GlutesQuadriceps
Secondary
AbsCore
About the Squat to Front Leg Raise
The Squat to Front Leg Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
