Best Straight Leg Raise Exercise Variation & Their Alternatives

Deadlift | Cardio | Triceps | Chest | Rhomboid | Glutes

The straight leg raise exercise is a simple and the best exercise that works your abdominal muscles, especially the lower area of your abs and the muscles that work in lifting your legs up. This exercise does not require any special equipment. It’s an easy exercise you can do anywhere, making it great for working out at home or at the gym.

How to Perform the Straight Leg Raise Exercise :

1. Lie on your back on a floor or you can use a yoga mat, with your arms at your sides and palms down.
2. Tighten your abdominal muscles by pulling your belly button towards your back.
3. Keep one leg straight and the other leg bent, with the heel of the straight leg on the floor.
4. Breathe out and keep the leg straight as possible, slowly lift the straight leg up towards the ceiling, until it makes a 90-degree angle with the floor.
5. Hold the position for a moment, breathe in, and then slowly lower the straight leg back down.
6. Repeat with the same leg for the number of reps you want, then switch to the other leg.

Tips :

• Keep your abdominal muscles tight during the straight leg raise exercise to prevent arching your lower back.
• Maintain proper breathing, don’t hold your breath.
• If you are new to this exercise, start with a smaller range of motion and gradually increase as you get stronger.
• You can bend your knee if you feel discomfort in your lower back.

What Does Straight Leg Raise Test For ?

The straight leg raise test is used to check for problems with the discs in your lower back and the nerves that come out from your spine. Doctors use it to see if you have a bulging or herniated disc that is pressing on a nerve.

During the test, you lie on your back while the doctor raises one of your legs straight up in the air, keeping your knee straight. If you feel pain, numbness, or tingling going down your leg when your leg is raised, it may mean that a disc in your back is bulging out and pressing on a nerve.

This happens because raising your straight leg stretches the nerve that goes down your leg. If a disc is bulging and pressing on that nerve, the stretching makes the nerve get pinched more, causing symptoms to travel down your leg.

The straight leg raise test helps doctors figure out if the pain you feel in your back or leg is actually coming from a pinched nerve caused by a bulging disc. It gives them a clue about what might be causing your back and leg pain.