Straight Leg Raise

Instructions: 

  • Sit or lie down on your back with your legs straight out in front of you.
  • Bend one knee to a 90-degree angle keeping your foot flat on the floor.
  • Tighten the muscles on your straight leg by trying to contract your quads (thigh muscles).
  • Keep your core and quad tightened, and then slowly lift the operated leg six inches off the floor (by contracting the front thigh muscles.)
  • Hold for three seconds.
  • Slowly lower your leg to the floor.
  • Relax and repeat 10 more times.