Straight Leg Raise
Primary
Rehabilitation
Secondary
Hip Flexors, Quadriceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
Straight Leg Raise
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The straight leg raise strengthens the quadriceps and hip flexors while keeping the knee protected. It's the natural progression from quad sets during knee rehabilitation and builds the foundation for more demanding exercises.
When to use it
Use for knee rehab or hip flexor work.
Who it's for
Those in knee rehabilitation or seeking to improve quad activation.
Contract your quad first to lock your knee straight, then lift the leg. Lift only to the height of your bent knee. Lower slowly with control—the eccentric phase builds strength.
Muscles worked: Straight Leg Raise
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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.
When to Use the Straight Leg Raise
Use straight leg raises during knee rehabilitation once quad sets are mastered. Program 3 sets of 12-15 reps per leg. Progress to ankle weights once bodyweight becomes easy.
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 or seeking to improve quad activation.
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
Frequently Asked Questions About the Straight Leg Raise
The Straight Leg Raise primarily targets the Quadriceps, Hip flexors, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Straight Leg Raise include Rectus femoris, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Straight Leg Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Those in knee rehabilitation or seeking to improve quad activation. Start with lighter weights to master proper form before progressing.
For the Straight Leg Raise, the recommended approach depends on your goals. 3 sets of 12-15 each leg. Rest 30 seconds. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Straight Leg Raise can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
Good alternatives to the Straight Leg Raise include: Quad Sets, Leg Extension, Lying Leg Raise. These exercises target similar muscle groups as the Straight Leg Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Keep leg straight.
- Control the movement.