Supine Leg Lift Variations for Glute, Hip, & Hamstring Strength | Strength Running - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of Supine Leg Lift Variations for Glute, Hip, & Hamstring Strength from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

The supine leg lift is the toughest exercise in the Standard Core Routine, but you can modify it to match your current strength.
Five progressive variations let you progress from a simple supine hold to a challenging alternating long‑hold version, targeting the glutes, hamstrings, and hip flexors.
Consistency matters: perform the whole Standard Core Routine (six exercises) three times a week, about one minute per exercise, to reduce injury risk.

Workout Example

Variation 1 – Supine Hold (Easy): Lie on your back, drive your heels into the ground, lift hips. Do 5 seconds on, 5 seconds off (repetitions of the supine hold).
Variation 2 – Continuous Hold: Same position, hold for 30‑60 seconds without breaks.
Variation 3 – Alternating Leg Lift: Drive hips up, keep heels down, lift one leg, lower, then lift the opposite leg. Continue alternating for the set time.
Variation 4 – Short Hold Single‑Leg: Lift one leg, hold for 2‑4 seconds while driving the opposite heel into the ground. Feel the activation in your glutes and hamstrings, then switch sides.
Variation 5 – Long Hold Alternating: Hold each leg lifted for about 10 seconds, then slowly lower and switch legs. Keep the opposite heel firmly planted.

Tips:

Focus on driving the opposite heel into the ground for maximum glute/hamstring engagement.
If you’re new to the move, start with the easiest variation and progress as you get stronger.
Use the variations as a progression ladder—once a version feels easy, move to the next.
Add this routine to your weekly schedule (3 × /week) for a stronger, more resilient core.

Closing Note

Give these supine leg lift variations a try today and tweak the hold times to fit your current level. You can easily customize the workout in the Pacing app to match your own pace and strength level. Keep moving forward—stronger core, stronger runs! 🚀