Straight Leg Raise Exercise: Strengthen Your Hips Easily At Home

If you’re dealing with tight hips, weak glutes, or just want to build a stronger lower body without lifting weights or hitting the gym, there’s one move you absolutely need in your routine: the straight leg raise.

Now, don’t let the simplicity of the name fool you—this exercise might look easy, but when done right, it burns in all the right places. It’s a favorite among physical therapists, personal trainers, and even folks rehabbing injuries because it’s low-impact, joint-friendly, and really effective.

Let’s break down what the straight leg raise is all about, why it’s so good for your hips, and how you can make the most of it—whether you’re a total beginner or just looking for smarter ways to train.

What Exactly Is a Straight Leg Raise?

It’s as simple as it sounds. You lie flat on your back, one knee bent and the other leg straight. Then, you slowly lift the straight leg up to about the same height as the bent knee—and lower it back down, with control.

That’s it. No machines. No weights. Just your body and gravity.

But don’t mistake “simple” for “ineffective.” Done correctly, this move targets your hip flexors, quads, and core—and helps build strength in a way that supports better posture, balance, and overall movement.

Why You Should Be Doing Straight Leg Raises

1. It Strengthens Key Hip Muscles (That You’re Probably Ignoring)

We tend to focus a lot on glutes these days (and rightfully so), but your hip flexors—specifically the iliopsoas—are crucial for daily movement. They help lift your leg every time you walk, climb stairs, or even get up from a chair.

Weak hip flexors can throw off your entire movement pattern. That can lead to lower back pain, tight hamstrings, or a wobbly walk. Straight leg raises directly target this under-appreciated muscle group.

2. It’s Great for Injury Recovery & Prevention

Straight leg raises are often used during rehab after knee surgeries or hip replacements. Why? Because they strengthen the muscles around the joint without putting too much pressure on the joint itself.

If you’ve had knee pain, hip discomfort, or are recovering from an injury, this move helps you regain control and stability—without the risk of aggravating anything further.

And even if you’re not injured, it’s a solid prehab exercise to keep your joints healthy.

3. You Don’t Need a Gym or Equipment

One of the best things about straight leg raises? You can do them literally anywhere. On your living room floor, in bed, at the park—it’s as travel-friendly as an exercise can get.

All you need is some floor space and maybe a mat or towel if you want extra cushioning under your back.

4. It Engages Your Core Too

Even though this move targets your hips, your core plays a huge supporting role. You have to keep your spine neutral and resist the urge to arch your lower back as your leg lifts. That subtle engagement helps strengthen your deep core muscles—especially the transverse abdominis—which supports everything from lifting groceries to keeping your posture upright.

5. Perfect for Beginners, But Scales Up Easily

Whether you’re totally new to exercise or easing back in after time off, straight leg raises are a great starting point. They’re low-impact, gentle on joints, and easy to learn.

But if you’re more advanced, don’t scroll past yet—you can absolutely make this move harder. We’ll get into variations in a minute.

How to Do a Proper Straight Leg Raise

Let’s make sure you’re doing this right, so you feel the right muscles working and avoid any strain.

Step-by-step:

1. Lie flat on your back, preferably on a mat or a soft surface.
2. Bend one knee, placing that foot flat on the ground. Keep the other leg fully extended.
3. Engage your core—pull your belly button gently toward your spine to support your lower back.
4. Slowly lift your straight leg until it’s about level with the bent knee.
5. Pause for a second at the top, squeezing your quad and keeping your toes pointed up.
6. Lower the leg slowly and with control—don’t just let it drop.
7. Repeat for 10–15 reps, then switch legs.

Pro tip: If your lower back starts to arch off the floor, stop and reset your form. It means your core isn’t engaged enough, or you’re trying to lift too high.

Variations to Keep It Challenging

Once you master the basic version, try these upgrades:

 Ankle Weights:

Add light ankle weights (start with 1–2 pounds) to increase resistance.

 Hold & Pulse:

Pause at the top of the lift and add 10–15 tiny pulses before lowering.

 Leg Circles:

After lifting your leg, trace small circles clockwise and counter-clockwise to fire up your core and hip stabilizers.

 Side-Lying Leg Raise:

Lie on your side instead of your back to shift focus to your outer hip and glutes. This combo gives you complete hip strength.

Common Mistakes to Avoid

Even though this move is beginner-friendly, a few missteps can reduce its effectiveness—or cause strain.

• Arching your lower back: Always keep your core tight and pelvis neutral.
• Rushing the movement: Speed won’t get you results—controlled lifts will.
• Using momentum: Lift using muscle, not swinging your leg up.
• Holding your breath: Keep breathing throughout the movement. Inhale down, exhale up.

When & How Often Should You Do It?

For general strength and mobility, aim to include straight leg raises 2–3 times a week in your routine.

Try 2–3 sets of 10–15 reps per leg. If you’re doing them as part of rehab or to ease back into movement, even once a day can help build strength gradually without overdoing it.

Pair them with other bodyweight moves like bridges, clamshells, or bird dogs for a simple but powerful lower-body workout.

Final Thoughts: One Move, Big Impact

The beauty of the straight leg raise is in its simplicity and effectiveness. It strengthens muscles that are often overlooked but absolutely essential—your hip flexors, quads, and core. It’s gentle enough for beginners or injury recovery, but also adaptable enough to challenge more experienced exercisers.

Plus, it takes less than five minutes to do and doesn’t require any equipment. Talk about low effort, high reward.

So whether you’re trying to move better, feel stronger, or just sneak in a quick floor workout without getting up off your mat—this one move should be a go-to.