Straight leg raise to strengthen hips: How to do it and Benefits

Strong hip joints are essential for multiple activities. They offer stability and balance, mobility and flexibility, lower back support, injury prevention, posture and functional independence in a human body. Apart from the basic exercises you may include in your fitness regime, don’t miss out on the straight leg raise to strengthen hips. These are effective for strengthening the hip muscles, particularly the hip flexors, glutes, and quadriceps!

What is straight leg raise exercise?

It’s a move where you lie down and lift one leg at a time. It targets your hip muscles and lower abs, helping to build strength and stability, says fitness trainer Abhi Singh Thakur. The single raise is one of the exercises recommended after a hip surgery, according to a 2017 research published in the International Journal of Sports Physical Therapy. They are often used in physical therapy to recover from injuries or surgeries by gradually rebuilding strength and mobility in the legs and hips, says Thakur.

How does straight leg raise strengthen hips?

When you lift your leg, it works your hip flexors (the muscles that help you lift your leg) and glutes (your butt muscles), making your hips stronger. Strengthening hip flexors is important, as they are crucial for activities like walking, running, and climbing stairs, says the expert.

Here are other benefits of straight leg raise –

• By lifting one leg, you engage your core muscles to maintain balance, which strengthens your abs and lower back.
• Balancing on one leg improves your stability and coordination, which is useful for daily activities and sports.
• They help tone the quadriceps and hamstrings, giving your thighs a firmer appearance.
• They strengthen muscles around the knee and hip, supporting joint health and reducing the risk of injury.
• Regular practice can enhance the flexibility of your hip and leg muscles.

How to do straight leg raise?

Here’s how to perform the straight leg raise:

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• Lie flat on your back with your legs stretched out and arms by your sides.
• Tighten your abs when you lie down.
• Raise one leg straight up towards the ceiling, keeping it straight. Make sure the other leg should is on the ground.
• Hold for a bit, then slowly lower it back down.
• Follow these steps for the other leg.

While doing this exercise for strengthening hips, keep the following points in mind –

• Don’t arch your back, instead, keep your back flat on the ground to avoid strain.
• Avoid rushing; move slowly to get the full benefit and avoid injury.
• Make sure your abs are working to keep good form.
• Don’t lift your legs too high. Lift only to the point where it feels comfortable without straining.

Aim for three sets of 10 to 15 reps per leg, a couple of times a week. Stick with it for a few weeks to see results, says Thakur.

Straight leg raise is great for your hips, which is why it is not just an exercise for people with hip injuries or surgeries. But if you have lower back pain, avoid it, as it can make it worse. Also, supine exercises, which means lying on the back or looking upward, may not be good for pregnant women due to safety concerns. It is best to check with a doctor first and then include a new exercise in your fitness regime.