Straight Leg Raise
Primary
Rehabilitation
Secondary
Hip Flexors, Quadriceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Straight Leg Raise is a rehabilitation pushing movement that primarily targets your rehabilitation. Use for knee rehab or hip flexor work.
Everything You Need to Know About the Straight Leg Raise
The Straight Leg Raise is a good for beginners exercise that targets your Quadriceps and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for knee rehab or hip flexor work. This timing makes the most of your workout and helps you get better results. Who is this for? Those in knee rehabilitation for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Straight Leg Raise
Primary
Secondary
Stabilizers
Straight Leg Raise form guide
- 1
Lie on back with one knee bent, other leg straight.
- 2
Contract quadriceps of straight leg.
- 3
Lift straight leg to height of bent knee.
- 4
Hold briefly at top.
- 5
Lower slowly to floor.
- 6
Complete reps then switch legs.
What are the best tips for the Straight Leg Raise?
Foundation exercise for knee rehab.
Keep knee locked straight.
Control the lowering phase.
What are common Straight Leg Raise mistakes to avoid?
Bending knee during lift.
Letting your knees collapse inward during the Straight Leg Raise puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Lifting too high which shifts load to hip flexors.
Losing hip position during the Straight Leg Raise shifts the loading pattern away from your Quadriceps and can compress your lower back. Stay planted and let your Quadriceps do the work.
Not contracting quad first.
During any pressing movement like the Straight Leg Raise, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Is the Straight Leg Raise right for you?
Those in knee rehabilitation for optimal results.
How to Program the Straight Leg Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 each leg. Rest 30 seconds.
What are good alternatives to the Straight Leg Raise?
Quad Sets
Leg Extension
Lying Leg Raise
Other Variations
- Weighted SLR
- Side Lying Leg Raise
- Prone Leg Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Straight Leg Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep leg straight.
- Control the movement.