Active Straight Leg Raise

The Active Straight Leg Raise is a mobility assessment and exercise that improves hamstring flexibility while strengthening hip flexors and core stability.

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Category: mobility
Level: intermediate
Equipment: body only

Instructions

Lie on your back with both legs straight and arms at your sides.
Keep one leg flat on the ground while engaging your core.
Slowly lift the other leg as high as possible while keeping the knee straight.
Hold briefly at your maximum range, feeling the stretch in your hamstring.
Slowly lower the leg back to the starting position with control.

Tips

Keep both legs completely straight throughout the entire movement.
Press the non-working leg firmly into the ground to maintain stability.
Focus on lifting from the hip rather than swinging the leg up.
Maintain neutral spine position without arching your lower back.

Common mistakes

Bending the knee of the working leg to achieve greater height.
Allowing the opposite leg to lift off the ground or bend.
Using momentum to swing the leg up instead of controlled movement.

Safety

Stop if you feel sharp pain in the back of your leg or lower back. Those with acute hamstring injuries should avoid this exercise until cleared by a healthcare provider.

Variations

Passive Straight Leg Raise
Active Straight Leg Raise with Band
Supine Leg Circles
Single Leg Deadlift Stretch
Standing Forward Fold