Physiotherapy

Straight Leg Raise

A controlled lying leg lift that asks the thigh and hip flexors to work while the knee stays straight. It is a low-load, rehab-style drill often used to practice quad control.

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Suggested use

Sets

Reps

8-12 per side

Rest

30s

Physiotherapy

Core

Beginner

Rehab

Strength

Flexion

Rehab-friendly

Muscles worked

Primary

Hip flexors

Quads

Secondary

Abs (rectus abdominis)

Equipment

Yoga mat

How to do it

Lie on your back with one leg straight and the other knee bent for support.
Gently brace your core and press the straight knee long without locking aggressively.
Lift the straight leg slowly to a comfortable height, usually around 30-45 degrees.
Keep the knee straight and the movement smooth, with no swinging.
Lower the leg back down with control before the back arches or the hip pinches.
Complete the set on one side, then switch legs.

Common mistakes

Using momentum to kick the leg up.
Letting the knee bend as the leg lifts.
Arching the lower back to chase more height.
Moving into sharp hip, knee or back pain.

Safety first

Keep the lift small and controlled; height is less important than a steady knee and comfortable back.
Stop if you feel sharp pain, increasing knee swelling, tingling or sudden weakness.
This animation is educational only and is not medical treatment. Consult a licensed clinician for injury-specific guidance.

Who should avoid or modify

Recent hip, knee, abdominal or back surgery - follow your clinician's protocol before starting.
Sharp pain, sudden weakness, numbness, tingling, or increasing swelling during the movement.
Lower-back pain that worsens when the leg lifts - choose a smaller range and seek qualified guidance if it persists.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.