The Straight Leg Raise is a fundamental exercise aimed at improving hip strength and stability. It’s ideal for post-surgery recovery or enhancing athletic performance, making it a versatile choice for anyone’s fitness routine.
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Stronger hip joints, with a focus on internal hip rotation
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Stronger glutes (with particular improvement in medius muscle function and activation)
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Pelvic muscle stabilization
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Increase muscle definition in the thighs and butt
This translates to a reduced risk of injury and reduced lower back pain.
It also helps to protect against ankle and knee pain and injuries. If your knees aren’t moving, how can that be the case?
When your gluteus medius is weaker than it should be, your knee is more likely to move inward as you move from side to side, creating a condition known as “knee valgus.” When this happens, your anterior cruciate ligament, or ACL, may tear.
Weak hip muscles are associated with lower limb injuries, according to a 2012 review in Gait and Posture.
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Lie flat on your back with one leg extended and the other bent, foot flat on the ground.
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Keep your arms by your sides, palms down.
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Lift your straight leg slowly, keeping your knee straight and toe flexed.
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Raise it as high as possible without straining.
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Lower your leg slowly, stopping just short of the floor. Repeat.
Avoid letting your hips lift off the floor, not flexing your toe, and hitting your heel on the ground. To improve form, keep your core engaged and maintain steady, controlled movements.
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Hip flexors
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Quadriceps
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Abdominals
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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.
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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.
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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.
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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.
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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.
Dumbbell
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