Step by step instructions, muscle activation and variants for the Weighted Single Leg Lift.
A single-leg isolation exercise performed lying on your back with a weight plate held between or resting on the working foot. Lifting one leg at a time focuses the effort on the hip flexors, quadriceps, and glutes while the core stabilizes the pelvis.
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The Weighted Single Leg Lift 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.