Weighted Standing One Leg Lift
Intermediate
Also known as: Weighted Standing Knee Raise
Expert Advice
Let your thigh carry the plate. Use your hand to prevent slipping, not to lift the weight and take work away from your hip flexors.
How-to-do Steps
- Stand beside the pull-up station and brace your opposite hand against its upright.
- Bend your working knee slightly, keeping your standing foot flat on the floor.
- Secure a weight plate atop your working thigh using your same-side hand.
- Lift your working thigh forward with your knee bent, stopping near hip height.
- Lower your thigh slowly toward the starting position without swinging your leg.
- Complete your prescribed reps on this leg, then switch legs and supporting hands.
Common Mistakes
- Leaning backward to lift higherFix: keep your ribs stacked over your hips.
- Bouncing through your standing legFix: keep its heel planted and lift without pushing off.
Coach Cues
Drive your knee forwardKeep the plate secureStand tall
Short reminders to keep in mind during every set.
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Muscles Worked
Weighted Standing One Leg Lift primarily targets the Quads, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads90%
Secondary
Glutes10%
Equipment
Weighted
Special Bar
Exercise Type
Strength
Why Level 3?
Intermediate
Single-leg support and securing a moving plate require coordination despite hand support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Standing One Leg Lift work?
Weighted Standing One Leg Lift primarily targets the Quads. Secondary muscles involved include Glutes. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Standing One Leg Lift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Standing One Leg Lift suitable for beginners?
Weighted Standing One Leg Lift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Weighted Standing One Leg Lift?
Leaning backward to lift higher: keep your ribs stacked over your hips. Bouncing through your standing leg: keep its heel planted and lift without pushing off.
