Lever Standing Leg Raise

Muscles worked

Setup

1. Adjust the machine's lever arm so the roller pad sits just above the ankle of your working leg.
2. Place a step or platform next to the machine and stand on it with your non-working leg to allow the working leg to move freely without hitting the floor.
3. Stand tall with a neutral spine, gripping the machine handles for balance.
4. Position the front of your working ankle against the roller pad with the leg fully extended.

How to do it

1. Exhale as you lift your leg straight forward in a controlled arc, keeping your knee straight but not locked.
2. Continue the movement until your thigh is parallel to the floor or slightly higher, feeling a strong contraction in the front of the hip and thigh.
3. Inhale as you slowly lower the leg back to the starting position, maintaining tension on the quadriceps.
4. Perform the movement with a controlled 2-1-2-0 tempo (2 seconds up, 1-second squeeze, 2 seconds down).

Form checklist

• Keep your torso upright and avoid leaning backward as you lift the weight.
• Maintain a slight bend in the standing knee to protect the joint and improve balance.
• Ensure the movement is driven by the hip and thigh, not by swinging the body for momentum.
• Keep your core braced to prevent your lower back from arching excessively.

Pro tips

• Flex your toes toward your shin (dorsiflexion) throughout the set to keep the entire anterior chain engaged.
• Focus on 'pulling' the weight up with your thigh rather than kicking it, ensuring the rectus femoris does the bulk of the work.
• At the top of the movement, imagine trying to touch your kneecap to the ceiling for maximum muscle fiber recruitment.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the eccentric (lowering) phase over 4-5 seconds to challenge muscle control and hypertrophy.

Frequently asked

What muscles does the lever standing leg raise work?

The lever standing leg raise primarily targets the quadriceps, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the lever standing leg raise?

The lever standing leg raise uses leverage machine.

Is the lever standing leg raise good for beginners?

Yes. The lever standing leg raise is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps