Library / Exercises

Straight Leg Raise

The Straight Leg Raise is a fundamental exercise aimed at improving hip strength and stability. It’s ideal for post-surgery recovery or enhancing athletic performance, making it a versatile choice for anyone’s fitness routine.

Equipment

Body Weight

Target

Core, Legs

Difficulty

Gentle
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Older woman lying on her back on a blue yoga mat, knees bent, lifting hips into a bridge pose in a bright room

Straight Leg Raise

How to Do a Straight Leg Raise Correctly

1

Lie flat on your back with one leg extended and the other bent, foot flat on the ground.

2

Keep your arms by your sides, palms down.

3

Lift your straight leg slowly, keeping your knee straight and toe flexed.

4

Raise it as high as possible without straining.

5

Lower your leg slowly, stopping just short of the floor. Repeat.

A Rehab Staple for Strong, Stable Legs

The straight leg raise is a foundational strengthening move, often one of the first used in recovery. Lifting a straight leg while keeping your trunk stable builds strength in the front of the hip and thigh without stressing the knee, which makes it both gentle and effective.

What It Builds

This move strengthens the hip flexors at the front of the hip and the quadriceps down the thigh, while the core works to keep your trunk steady. Together they support knee stability and confident movement.

Doing It With Control

Gentle and widely used in rehab and for hip arthritis, this rewards slow, controlled reps. Keep the working leg straight, press your lower back gently into the floor, and lift only as high as you can hold steady.

Straight Leg Raise Mistakes To Avoid

  1. Avoid letting your hips lift off the floor, not flexing your toe, and hitting your heel on the ground.
  2. To improve form, keep your core engaged and maintain steady, controlled movements.