Knee Exercises

Straight Leg Raise

The straight leg raise lifts a locked-straight leg a short distance off the bed. It strengthens the quadriceps and hip flexors without loading the knee joint through bending, which makes it useful in early rehab and for painful arthritic knees.

Call +91-9999973681 WhatsApp

What it does

Holding the knee straight while lifting trains the quadriceps to lock the knee, which is needed for walking without the knee buckling.

It is a regular part of rehab plans for total knee replacement, ACL tear and meniscal injury, and it features in our knee pain physiotherapy programmes.

How to do it

Lie on your back. Bend the other knee with the foot flat to protect your back.
Tighten the thigh muscle of the straight leg so the knee is fully straight.
Keeping it tight, lift the leg to the height of the other knee.
Hold 3 seconds and lower slowly.
Progress with an ankle weight.

How much

10 repetitions, 2 to 3 sets, once or twice a day.

Common mistakes

Letting the knee bend as the leg lifts (a lag).
Lifting too high or too fast.

Stop and check with us if

The knee cannot stay straight after several days of practice. We may need to work on activation first.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

What is extensor lag?

When the knee bends as you lift, showing the quadriceps can't fully lock it yet.

Can I do this with a knee brace?

Yes, if your surgeon has fitted one and advised it.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.