All movements
Straight leg raise
Counted
Lifting a straight leg makes the quadriceps hold the knee out straight while the hip flexors carry the limb.
On your back, side onLens 0.3 to 0.5 m
Before you start
A session holds exercises. An exercise holds sets. Stop what a rule names and everything inside it.
- Knee bends and will not straighten: stop the set.
- Pain past 5 out of 10: stop the set.
- Pain travels below the knee: stop the exercise.
The movement
- Lie on your back on a bed or the floor.
- Bend the other knee, that foot flat.
- Straighten the leg you will lift.
- Tighten the thigh of the straight leg.
- Hips level.
- Camera to one side.
- Tighten the thigh until the knee is straight.
- Lift the straight leg a few inches off the bed.
- Hold 5 seconds.
- Lower the leg slowly.
- Relax the thigh.
- hip flexion
- No published number
- Sets
- 1 to 3
- Repetitions
- 10, held 5 seconds
- Sessions a week
- 4 to 7
- Down
- 2 seconds
- Pause at the bottom
- 1 second
- Up
- 2 seconds
- Pause at the top
- 5 seconds
Sets, repetitions and sessions: Test protocol, moderate confidence.