How to Do the Straight Leg Raise Exercise?

How to Do the Straight Leg Raise Exercise

While doing the straight leg raise, be careful not to bend the knee and hold it in this position for 5 seconds after raising your knee to 45 degrees.

Repeat the straight leg raise exercise 10 times. Bend your right knee while lying on your back. Lift your operated leg straight up slowly and hold for 5 seconds. Repeat the straight leg raise exercise 10 times. (Inhale slightly at the top and exhale through your mouth.) Repeat the exercise 5 times.

Variations: The straight leg raise can be done with the knee up to 90 degrees or with the knee raised to 80 degrees.

Hanging Squat

Begin with your feet together on the floor. With the right leg, lower the thigh and hold for 5 seconds. Lower your right thigh to the floor and hold for 5 seconds. Repeat the exercise 10 times.

Variations: The hanging squat can be done with the right leg or left leg up to 90 degrees or with the thigh raised to 80 degrees.

Lying Press

Begin by lying on your back. With the left leg, raise the knee. As you lower the knee, hold the leg up until your leg reaches the ceiling or until your knee bends to the left. Repeat the exercise 10 times.

Variations: The lying press can be done with the knee up to 90 degrees or with the knee raised to 80 degrees.

Sit on Your Lumbar Spine

The sit-up exercise can be done on the lumbar spine if your leg is straight. Keep your body parallel to the floor and lower your torso toward the floor, slowly and in a controlled manner. Hold for a second after lowering your torso to the floor. Repeat the exercise 10 times.

Variations: The sit-up can be done on the back and/or abdomen if your torso is straight.

Single Leg Jump

Stand on your heels and perform a single leg jump. Stand in the starting position with your hands behind your back. Your knees are bent and your toes are pointed to the side. Slowly lower your torso to the floor. Inhale through your mouth and gently pull the toes of your left leg back toward your chest. Then lift the leg up toward the ceiling. Repeat 10 times.

Variations: The single-leg jump can be done with your legs straight or your legs bent.

Standing Crunch

Start with your feet together and stand with your arms held above your head. Your upper body must be perpendicular to the floor. Place your left palm on your right knee and pull your left leg toward your chest. Hold this position for 10 seconds. Repeat the exercise 10 times.

Variations: The standing crunch can be done with your knees bent or with your knees bent to 90 degrees.

Rope Drop

Start in a standing position on a bench. Drop to your knees and stand up. Raise your legs by extending your arms out to your sides as much as you can. Keep your back flat. Drop your legs until they are to your sides. Hold this position for a second. If you feel dizzy, pause. Then, with your hands on the ground, slowly lower yourself to the floor. Hold for 3 seconds. Repeat the exercise 10 times.

Variations: The rope drop can be done with your legs straight or your legs bent.

Lateral Raise

Begin by lying on your back. Place your right hand on your right knee and grasp the front of your right ankle. Lean over with your left knee bent in 90 degrees to the left. Then, lower your back and repeat the exercise 10 times.

Variations: The lateral raise can be done with the legs straight or the legs bent.

Side Leg Raise

Begin by lying on your stomach with your left knee bent. Lower your chest toward the floor and lift your legs upward. Lift your arms as high as you can. Then, raise your body to a standing position. Hold this position for 1 to 2 seconds. Repeat the exercise 10 times.

Variations: The side leg raise can be done with the legs straight or the legs bent.

Referance: https://www.nhs.uk/live-well/exercise/

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