What is a Long Leg Lift?
A long leg lift is a low level and low intensity exercise that targets the glutes, hamstrings, and core. It requires you to be able to lift the weight overhead and get some sort of hold on it. Many people think that this is just about working your glutes but this is not true. Your glutes, hamstrings, and core are your greatest assets. They are responsible for most of your body's movement. A high percentage of your weight and the weight that you need to hold is placed on the body and on the glutes. When you lift something heavy, the glutes must work to assist you. The higher intensity work is done by your glutes, it's the back and quads that lift the heaviest weights. If your glutes don't work to help you lift the weight, you will have a problem with your glutes. You will also have to make adjustments to your movement patterns to make sure your glutes are working. The glutes work on two levels: the glutes act as stabilizers, and the glutes are the primary muscle that provides the "push and pull" to the entire body.
The Gluteus Maximus In order to have a strong core, your glutes must be strong and flexible.