Straight leg raise

Purpose of the exercise

Strength exercise for the hip flexors (iliopsoas), quadriceps (especially rectus femoris) and lower abdominal muscles. Improves hip flexor strength, activates the quadriceps after knee injuries or surgery and helps prevent quadriceps atrophy. Also effective as a test for neural tension (sciatic nerve) and for developing core control during leg movement.

Supplies

• Mat or soft surface
• Sufficient space to lie outstretched
• Optional: ankle weights for progression
• No further material required

Starting position

1. Lie on your back on a mat
2. Fully extend both legs
3. Let your arms relax next to your body
4. Keep your head relaxed on the ground
5. Keep your pelvis neutral on the ground
6. Slightly tighten your core
7. Pull the toes of the leg to be lifted towards you (dorsal flexion)

Implementation

1. Tighten the quadriceps of one leg (knee fully extended)
2. Slowly lift your leg off the ground
3. Keep your knee fully extended while lifting
4. Lift to about 45-60 degrees (or to where prescribed)
5. Hold this position briefly
6. Release controlled back to the ground
7. Maintain control during lowering
8. Repeat the movement

Points of interest

• ✓ Keep your knee fully extended throughout movement
• ✓ Actively tighten your quadriceps before and during lifting
• ✓ Keep your other leg relaxed on the ground
• ✓ Keep your pelvis stable on the ground (do not tilt)
• ✓ Move slowly and in a controlled manner
• ✓ Breathe calmly during the exercise
• ✗ Avoid bending your knee (must remain fully extended)
• ✗ Til no higher than prescribed (usually 45-60 degrees)
• ✗ Don't let your pelvis tilt or come off the ground
• ✗ Don't drop down quickly
• ✗ Don't compensate with your other leg
• ✗ Do not tighten excessively in your lower back

When this exercise?

This exercise is suitable in early rehabilitation after knee surgery (cruciate ligament, meniscus, patella) to activate quadriceps without knee strain (in consultation with physiotherapist). Ideal as first quadriceps exercise when knee flexion is still limited or painful. Very effective for preventing quadriceps atrophy after knee immobilisation. Perfect as daily exercise in first 2-6 weeks post-operatively. Also valuable as a diagnostic test for neural tension in back pain. Suitable as basic quadriceps exercise for the elderly or people with knee osteoarthritis. Can be performed several times a day. In case of hip pain, severe back pain or if the leg does not come off the ground, first have it assessed by a physiotherapist. Start without weights and add ankle weights later if advised.