Stop Doing Back Leg Raises Like This (Protect Your Spine)

You want stronger glutes, but every time you extend your leg, you feel a pinch in your lumbar spine instead of a burn in your muscles. You aren't alone. Back leg raises—often called glute kickbacks or rear leg lifts—are a staple for posterior chain development, but they are frequently butchered in commercial gyms.

When executed poorly, this movement shifts tension from the gluteus maximus directly into the lower back vertebrae. The result isn't a better physique; it's a nagging injury. Let's fix your form, eliminate the pain, and make sure you are targeting the right muscles.

Key Takeaways: Mastering the Rear Leg Lift

• Neutral Spine is Non-Negotiable: The most common cause of pain is arching the back to get the leg higher. Range of motion does not equal effectiveness.
• Core Bracing: You must engage your abs to prevent your pelvis from tilting forward during the movement.
• Movement Origin: The lift must come from the hip hinge, not the lower back extension.
• Pain Signal: If you feel sharp pain in the lumbar region, stop immediately; you are compressing the spine rather than working the glute.

What Are Back Leg Lifts (and Why Do They Confuse People)?

Before fixing the mechanics, let’s clear up the terminology. A back leg raise exercise (or kneeling rear leg raise) involves extending the leg behind you, usually against gravity or cable resistance, to target the glutes and hamstrings.

Confusion often arises because "leg raises" typically refer to the ab exercise done lying on your back. However, when athletes ask, "are leg raises bad for your back?" regarding the rear variation, the answer is nuanced. The exercise isn't bad; the execution usually is.

Why Leg Lifts Hurt Lower Back: The Mechanics of Pain

If leg lifts hurt lower back muscles, you are likely falling victim to "lumbar compensation." Here is the science: Your hip has a limited range of extension (about 10-20 degrees past neutral). Once your thigh bone hits that limit, your body wants to keep moving the leg up.

To achieve this artificial height, your pelvis tips forward and your lower back arches aggressively. This jams the facet joints of the spine together. So, leg raise back pain is essentially a self-inflicted pinch caused by ego-lifting with range of motion.

The "False" Rep

You might see influencers swinging their legs high into the air. While it looks impressive, they are using momentum and spinal extension. If you have existing issues, leg raises lower back pain will flare up almost instantly with this technique.

How to Perform Safe Kneeling Rear Leg Raises

To perform the rear leg lift exercise without the doctor's visit, follow this protocol:

1. Setup: Get into a quadruped position (hands and knees). Hands directly under shoulders, knees under hips.
2. The Brace: This is critical. Exhale and pull your ribcage down toward your hips. Imagine someone is about to punch you in the stomach. This locks your lumbar spine in place.
3. The Lift: Squeeze your glute to lift one leg behind you. Keep the knee bent at 90 degrees for glute focus, or straight for hamstring focus.
4. The Stop Point: Stop lifting the moment you feel your lower back start to arch. For many, this is much lower than you think.
5. The Descent: Control the leg on the way down. Do not let it swing.

Are Leg Lifts Bad for Your Back? (The Verdict)

So, are leg lifts bad for your back? No. In fact, leg lifts for lower back pain can actually be a rehab tool if done with low range of motion. Weak glutes are a primary cause of back pain. By strengthening the glutes with back leg lifts, you provide better support for the spine.

However, if you currently have acute lower back pain leg raises should be paused until inflammation subsides. Once healed, reintroduce them with strict form to fix the underlying weakness.

Common Mistakes: Why Are Leg Raises So Hard?

If you find yourself asking why are leg raises so hard to feel in the glutes, check these two errors:

1. The Hip Twist

As you lift the working leg, you might lean all your weight onto the supporting leg, causing your hips to rotate open. This kills the isolation. Keep both hip bones pointing at the floor like headlights.

2. Speed Over Tension

Momentum is the enemy. If you swing the leg, the lower back takes the load. Slow down. Count two seconds up, one second hold, two seconds down.

My Training Log: Real Talk

I want to share my personal experience with back leg raises because I learned the hard way. A few years ago, I was trying to bring up my lagging glutes. I loaded up a cable machine with an ankle strap for standing rear leg lifts.

I remember vividly the feeling of the ankle strap digging into my Achilles tendon—that annoying chafing feeling because I was wearing low-cut socks. But more importantly, I remember the "pop." I was swinging the weight, trying to get my leg as high as the person next to me. I felt a sharp, electric jolt in my QL (Quadratus Lumborum) on the opposite side.

I wasn't using my glute; I was violently crunching my lower back sideways to hoist the weight. It took me three weeks of foam rolling to walk straight again. Now, when I do these, I actually put my hand on my lower back. If I feel the muscles there bunching up before my glute fires, I stop the set immediately. It’s humbling to lift half the weight, but the pump is significantly better.

Conclusion

Back leg raises are a potent tool for posterior strength, but they demand respect. If leg lift back pain is plaguing your workouts, drop the ego, reduce the height of the lift, and focus on the glute contraction. Your spine will thank you.

Frequently Asked Questions

Do leg raises work lower back muscles?

Technically, yes, the lower back muscles (erector spinae) work isometrically to stabilize your torso. However, they should not be the primary movers. If you feel the burn primarily in your back, your form is incorrect.

Why do leg lifts hurt my lower back?

Leg lifts hurt lower back areas when the abdominal core is weak or disengaged. Without core tension, the pelvis tilts anteriorly, causing lumbar hyperextension and compression of the spinal discs.

Can I do leg raises for back pain relief?

Yes, but proceed with caution. Lower back leg raises (specifically the Bird-Dog variation) are often prescribed by physical therapists to teach core stability and glute activation, which supports the spine and alleviates pain over time.