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Exercise handout — move better, feel better.
Straight Leg Raise
Lift straight leg while lying down to strengthen quadriceps without bending the knee. Core early rehab exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 sec up / 1 sec hold / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Bend one knee with foot flat on floor
- Keep other leg straight with toes pointing up
No image for this step. Follow the written instruction.
Step 1 of 4
First tighten your thigh (quad set)
No image for this step. Follow the written instruction.
Step 2 of 4
Keeping leg straight, lift it about 6-12 inches off floor
No image for this step. Follow the written instruction.
Step 3 of 4
Hold briefly at the top
No image for this step. Follow the written instruction.
Step 4 of 4
Lower slowly back to floor
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Lock the knee straight before lifting
- Lift to same height as bent knee
- Control the lowering phase
- Keep toes pointed up
Common Mistakes to Avoid
- Bending the knee during lift
- Arching the low back
- Dropping the leg quickly
- Not locking the knee first
Safety Information
If hip flexor cramps, reduce reps or take longer rest. Avoid if acute hip flexor strain.
Progressions
Add ankle weight (1-5 lbs), increase hold time
Regressions
Smaller lift height, keep opposite leg straight too
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.