Back Leg Raise

Targeted Muscles: Buttocks and lower back
What You Need: Sturdy chair
 
Tip: As you progress, you may want to add ankle weights.
This exercise strengthens your buttocks and lower back. For an added challenge, you can modify the exercise to improve your balance.
  1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10-15 times.
  6. Repeat 10-15 times with other leg.
  7. Repeat 10-15 more times with each leg.

Safety

  • Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout.

  • To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.

  • For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time.

  • Breathe out as you lift or push, and breathe in as you relax.

  • Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

  • Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.