Legs · Bodyweight
Leg Front Lift Jack
How to do the leg front lift jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall with your feet together and arms at your sides. As you hop one foot out into a jack, swing the opposite leg straight up in front of you and reach your hands toward your toes. Return to standing and repeat, alternating the lifting leg each rep for a dynamic cardio and hamstring movement.
- 1Feel a stretch through the hamstring of the lifting leg
- 2Engage your core to keep your torso tall as you kick
- 3Stay light on the supporting foot
Common mistakes
- Don't round your back to reach your toes
- Avoid swinging the leg so hard you lose balance
- Don't lock out the knee of your standing leg
Muscles worked
The leg front lift jack mainly works the hip flexors, with the lower abs, quads, hamstrings, upper abs, obliques, glutes, calves, and tibialis anterior assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- CalvesSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Front DeltsMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the leg front lift jack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.