Straight-leg raise

Lying with one knee bent, the other leg is tightened and lifted straight: thigh strength with little load through the knee.

Quadriceps strength family

Straight-leg raise

Standard option

Lying with one knee bent, the other leg is tightened and lifted straight: thigh strength with little load through the knee.

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusQuads · Hip flexors · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with one knee bent and that foot flat; keep the other leg straight on the floor.
Tighten the front of the straight leg’s thigh so the knee straightens fully, then lift the leg to about the height of the other knee.
Lower slowly, keeping the thigh tight, and rest before repeating. Change legs.

Form cues

Keep the knee straight throughout the lift.
Let the bent leg steady the pelvis.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Hip flexors, Abs.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Low-impact leg workout (no jumping) · 20 min

Pain guides that use it

Part of a staged plan, with when to get help first.

Similar moves

Hanging straight-leg raise demonstrated on the 3D figure

3D demoHanging straight-leg raiseAdvanced · Pull-up bar

Step-up with knee raise demonstrated on the 3D figure

3D demoStep-up with knee raiseIntermediate · A step

Alternate-leg bounding demonstrated on the 3D figure

3D demoAlternate-leg boundingAdvanced · No equipment

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

3D demoBox jumpIntermediate · A bench or box

Hanging knee raise demonstrated on the 3D figure

3D demoHanging knee raiseIntermediate · Pull-up bar

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Questions people ask

What muscles does the Straight-leg raise work?

Mainly the quads, with help from the hip flexors and abs.

What equipment do I need for the Straight-leg raise?

No equipment: your body weight and a little floor space.

Is the Straight-leg raise good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Leg extension.

What is an easier alternative to the Straight-leg raise?

Try the Quad set (static quads). Both are written steps in the same progression.

How do I make the Straight-leg raise harder?

Progress to the Leg extension, or add load, range or slower lowering once your form is solid.