SLR in Sit (Straight Leg Raise in Sit)

Purpose of the exercise

Focuses on strengthening and activating the quadriceps and hip flexors, with secondary activation of the core and hip stabilisers. Improves active knee extension, neuromuscular control and functional stability of the knee joint. Often used in early rehabilitation phases after knee injuries or surgery.

Supplies

• Chair or bench

• Flat surface

• Sufficient space for stretching the leg

Starting position

1. Sit upright on a chair or bench

2. Place both feet flat on the ground

3. Keep torso upright and core tightened

4. Hands next to you or on the hips

5. Knees bent at about 90 degrees

Implementation

1. Stretch one leg slowly forward

2. Keep the knee fully extended

3. Lift the leg to hip height or comfortable level

4. Hold the position briefly with tension in the thigh muscles

5. Lower the leg in a controlled manner

6. Keep trunk and pelvis stable

7. Repeat and switch legs

Points of interest

✓ Move in a controlled manner without momentum
✓ Keep knee fully extended during movement
✓ Torso upright and core tightened
✓ Relax shoulders and neck
✓ Breathe calmly during the exercise

✗ Sit back or slump
✗ Making knee bend while lifting
✗ Hip offsets or lateral movement
✗ Moving too fast without control
✗ Ignoring pain in knee or hip

When this exercise?

SLR in sitting is widely used within rehabilitation programmes for knee injuries, after knee surgery, quadriceps weakness or reduced active knee extension. The exercise is suitable for early and middle phases of rehabilitation, when closed-chain loading (such as squats) is still too heavy or painful. In addition, the exercise can be used in neurological rehabilitation or general muscle activation in reduced load capacity.

The exercise can also be used preventively to improve quadriceps activation and knee control in athletes and non-athletes. Application and progression should always be done in consultation with a physiotherapist or other qualified professional so that the exercise is tailored to individual load capacity, symptoms and recovery status.