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.
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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.
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Also targets: Hip Flexors, Quadriceps
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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.
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: 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.
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.
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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. Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional. Start with lighter weights to master proper form before progressing.
For the Straight Leg Raise, the recommended approach depends on your goals. 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. 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.