When lifting a load, which body part should power the lift?

• A. Back and arms
• B. Waist and neck
• C. Knees and legs
• D. Shoulders and chest

Answer: (C)

Powering a lift comes from the legs. The leg muscles—quads, hamstrings, and glutes—are larger and stronger and can generate the force needed to raise the load. By hinging at the hips and bending the knees, you set up a foundation where the legs do the pushing, keeping the load close to your center of gravity. This transfer of effort keeps the spine in a neutral position and spreads the effort across the strongest parts of your body, reducing strain on the back.

Relying on the back, arms, or upper body to lift places excessive stress on the spine and smaller muscles, increasing the risk of injury. The waist, neck, shoulders, and chest are better thought of as stabilizers and guides for the movement, not the primary power source. Use your legs to lift, keep the load near you, and maintain good posture throughout the lift.