How to Do Straight Leg Raise Exercise?

The straight leg raise exercise is performed by lifting one leg straight up while keeping the other leg on the ground. Here's a detailed breakdown:

Steps for Performing a Straight Leg Raise

Starting Position: Lie on your back on a mat or the floor with both legs straight. Your arms should be at your sides.
Lifting the Leg: Keeping your knee straight, slowly lift one leg off the ground.
- Do not bend your knee during the lift.
- Keep your foot relaxed or gently pointed.
Holding the Position: According to the provided reference, hold the raised leg position for five seconds.
Lowering the Leg: Slowly lower the leg back to the starting position.
Relaxation: Once your leg is back on the ground, relax the quadricep muscle.

Sets: Perform two sets of repetitions
Repetitions: Perform 10 repetitions per set.
Frequency: According to the reference, you should do this exercise twice a day for five days a week.

Maintain Correct Form: Focus on keeping your raised leg straight and your core engaged. Avoid using momentum to lift your leg.
Controlled Movement: Both the raising and lowering of the leg should be done slowly and in a controlled manner.
Avoid Overexertion: Stop if you feel any sharp pain. It is better to start with fewer repetitions and gradually increase.

Strengthens Quadriceps: The primary muscle worked is the quadriceps.
Improves Core Stability: Engaging your core during the exercise aids in stabilization.
Enhances Hip Flexor Strength: Straight leg raises help to strengthen hip flexors.
Rehabilitation: This exercise can be a part of rehabilitation programs after knee or hip injuries.