Mobility
Active Straight-Leg Raise
The active straight-leg raise is a lying mobility exercise that uses your hip flexors to lift one straight leg. It trains control through your available hip range of motion.
- Beginner
- Isolation
- Low injury risk
- No rest timer
How to do it
- Lie on your back with both legs straight and your arms resting at your sides.
- Lift one leg toward the ceiling with its knee straight.
- Pause at the highest point you can control.
- Lower the leg slowly to the floor.
- Repeat with the opposite leg.
Form cues
- Keep your pelvis still.
- Point your kneecap toward the ceiling.
- Breathe freely throughout.
Common mistakes
- The resting leg liftsReduce your lifting range until the back of your resting thigh stays on the floor.
- Swinging the leg upwardStart each lift from a complete stop at a pace that lets you pause anywhere.
Safety
Forcing the leg higher than you can actively control can strain the back of your thigh or irritate your hip or lower back.
- Use your own muscle effort rather than pulling the leg higher with your hands or a strap.
- Stop the set if you feel sharp pain, tingling, or cramping.
If you have a recent hip, hamstring, or lower-back injury, ask a physiotherapist about an appropriate range before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per side
- Rest
- No rest timer
Treat this as controlled mobility practice rather than a set to muscle fatigue.