Weighted Single-Leg Lift
Standing with a hand on a rack bar, raise the knee to hip height with a plate held on the thigh; the hip flexors lift the load.
How to do it
Setup
Standing tall beside a bar at hip height, the far hand on it, the near hand holding a plate against the front of the thigh.
Steps
- Raise the knee until the thigh is level, the plate lying flat on it.
- Keep the standing leg straight and the trunk tall.
- Lower the foot under control; finish the side, then switch.
Common mistakes
Leaning back to lift the knee: stay tall; the hip does the lifting. Pushing the plate up with the arm: the hand only holds it in place. Plate slipping off the thigh: keep it flat and pressed on as the knee rises.
Breathing
Exhale on the lift, inhale lowering.
