Front Scale Leg Lift
The front scale leg lift is a standing drill where you balance on one leg and lift the other leg straight out in front as high as you can with the knee locked. It builds active flexibility and strength in the hip flexors, along with single-leg balance, and prepares you for holding a front scale.
Also called: Front Scale Leg Lifts, Standing Front Leg Lift · Equipment: bodyweight · Pattern: isolation
Step by step
- Stand tall on one leg, arms out or wherever they help you balance; stand with your back near a wall if you need help staying upright.
- Lock the knee of your standing leg and brace your stomach.
- Lift your other leg straight out in front of you as high as you can, keeping that knee locked and your toes pointed.
- Keep your head level and your torso upright, without leaning back to get the leg higher.
- Bring the leg back down under control without letting the foot rest on the floor.
- Complete the reps on one side, then swap legs; rest briefly between sides.
- Both knees locked
- Lift the leg smoothly, no kicking
- Stand tall, no leaning back
- Toes pointed
- Head level and eyes forward
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Hip flexors: rectus femoris | Prime mover | C |
| Hip flexors: iliopsoas | Prime mover | C |
| Gluteus medius/minimus | Stabiliser | D |
| Hamstrings | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Bending the lifting knee
Fix: Keep the lifting knee locked and accept less height at first.
Leaning back
Fix: Stand with your back near a wall and keep your torso upright.
Kicking up
Fix: Raise the leg smoothly and pause at the top.
Resting the foot between reps
Fix: Keep the foot just off the floor before the next lift.
Standing knee bent
Fix: Lock your standing knee throughout the set.
What the research says
General fitness
- Muscles worked — Research on the hip flexors finds the rectus femoris does most of the work in the early range and the iliopsoas takes over as the hip bends past about 60°, the top of this lift.
- Range of motion — A meta-analysis found strength training and stretching gave similar gains in joint range, including active range, which supports lifting-style drills as flexibility work.
- Sets and reps — The r/bodyweightfitness Move routine uses 3 sets of 10 per side, alternating sides with 15 seconds' rest. There is no direct research on this drill.
Log the front scale leg lift in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.