🦵 Straight Leg Raise with Ankle Weight
The Straight Leg Raise with Ankle Weight is an intermediate knee exercise that targets the quadriceps and hip flexors. Add 1-3 lb ankle weight to challenge the quadriceps further. It's commonly prescribed during rehabilitation for ACL Reconstruction and Patellofemoral Pain, and for general conditioning. Below is how to perform the Straight Leg Raise with Ankle Weight with correct form, plus the benefits, common mistakes, and how many reps to aim for.
Benefits of the Straight Leg Raise with Ankle Weight
- Strengthens and activates the quadriceps and hip flexors
- Improves strength
- Supports recovery and rehab for ACL Reconstruction and Patellofemoral Pain
- Great for general conditioning and everyday strength
- Can be done with simple equipment (dumbbells)
- Performed supine, so it's easy to set up
How to do the Straight Leg Raise with Ankle Weight
- Strap a 1-3 lb ankle weight just above your ankle
- Lie on your back, opposite knee bent
- Lock your quad and slowly lift the leg to opposite knee height
- Hold 2 seconds, then control down
How many reps & sets
A common starting point is 3 sets of 12 reps, holding each for about 2 seconds. Progress gradually and stop if you feel sharp pain.
Form tips
- Start light — increase weight 0.5 lb at a time
- Stop if knee pain
Muscles worked
Quadriceps, Hip flexors
When to be cautious
- Active swelling
- Pain on straight leg raise without weight
Who should do the Straight Leg Raise with Ankle Weight?
The Straight Leg Raise with Ankle Weight is often included in programs for people recovering from ACL Reconstruction and Patellofemoral Pain, as well as anyone training for general conditioning, and for anyone wanting to strengthen the knee. It's rated intermediate.
Straight Leg Raise with Ankle Weight — FAQ
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