Active Straight Leg Raise

Hamstrings, Hip flexors, QuadsBodyweight

A supine exercise targeting hamstring mobility and hip flexor control. Helps assess and improve independent leg movement while keeping your pelvis stable.

How to do it

1Lie on your back with both legs straight and arms at your sides.

2Press your lower back into the floor and flex the foot of your working leg toward you.

3Smoothly raise your straight leg until you feel a stretch in your hamstring.

4Keep your non-working leg pinned flat to the floor and completely still.

5Lower your leg back down under full control.

Common mistakes

Bending the knee of the lifting leg, taking tension off the target hamstrings.

Arching your lower back off the floor, indicating lost core and pelvic control.

Swinging your leg up using momentum instead of muscle effort.

Breathing

Exhale as you lift your leg, and inhale as you lower it back down under control.

Make it harder or easier

To make it easier, bend your stationary leg and place your foot flat on the floor.

To make it harder, pause at the top position for two seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.