Primary
Rehabilitation
Secondary
Hip Flexors, Quadriceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
See how Straight Leg Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Straight Leg Raise is a beginner-level general fitness movement that trains Quadriceps, Hip flexors. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use Straight Leg Raise only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
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.
Browse all mobility & stability exercises
Also targets: Hip Flexors, Quadriceps
Want Ely to consider Straight Leg Raise for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Lie on back with one knee bent, other leg straight.
Contract quadriceps of straight leg.
Lift straight leg to height of bent knee.
Hold briefly at top.
Lower slowly to floor.
Complete reps then switch legs.
Keep knee locked straight.
Control the lowering phase.
For general fitness, start Straight Leg Raise with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Bending knee during lift.
Letting your knees drift away from the intended line during the Straight Leg Raise changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Lifting too high which shifts load to hip flexors.
Losing hip position during the Straight Leg Raise changes the loading pattern and can reduce the intended work for your Quadriceps. Keep your hips aligned with the setup cues and move only through the range you can control.
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.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Straight Leg Raise with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Straight Leg Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Straight Leg Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Straight Leg Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Straight Leg Raise is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.