knee focus
Straight Leg Raise
Strengthens quads without loading the joint.
Key cue: Tighten the thigh first, then lift the straight leg to the height of the other knee.
Area
knee
Level
beginner
Volume
3 × 10/side
Goal
recovery
How to do it
- 1Lie on your back with one knee bent and the foot flat. Keep the other leg straight with your toes pointing up.
- 2Tighten the front of the straight leg's thigh so the knee is fully straight, and keep it that way.
- 3Lift the leg slowly, leading with your heel, until it is level with the bent knee.
- 4Hold for 2 seconds, then lower slowly. Do 10, then swap legs.
Easier and harder versions
- Easier
- Start with Quad Sets, or lift your leg only a few centimetres off the floor.
- Harder
- Hold the lifted leg for 5 seconds, or add a light ankle weight of about 0.5 kg.
Helps with
Commonly used for:
Quad weakness without loading the kneeEarly post-op knee rehabKnee osteoarthritis
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Builds quad strength without joint load
- Supports knee recovery
- Improves hip control
Muscles worked
Strengthening. Strengthens your quadriceps, hip flexors and core.
QuadricepsHip flexorsCore
Form tips
- Tighten the thigh before you lift and keep it tight until your foot is back on the floor.
- Keep your lower back resting on the floor: a hand under the arch tells you if it lifts.
Common mistakes
- Letting the knee bend or the toes fall outwards.
- Swinging the leg up, or lifting it higher than the bent knee so your back arches.
When to avoid or modify
- Pain in your lower back as you lift: stop and rest the leg on the floor
- Pain at the front of the hip as you lift: stop
- Recent abdominal surgery, unless your surgeon has cleared it
- Pregnancy beyond 16 weeks: lying flat on your back can make you feel faint, so choose a side-lying or seated exercise instead
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder
More for the knees