The straight leg raise is a simple, low-equipment exercise that targets your lower abdominal muscles, hip flexors, and the muscles that support your lumbar spine. If you have lower back stiffness or want a straightforward way to build core stability, the straight leg raise can be a reliable addition to your routine when done correctly and consistently.
What the straight leg raise does for your body
The straight leg raise strengthens the lower abdominals and hip flexors while teaching your body to stabilize the pelvis and lumbar spine during movement. That core stability translates to reduced compressive and shear forces on the lower back during everyday tasks like lifting, bending, and sitting. Because it is performed lying on your back, it’s also lower-impact than many standing core exercises, making it accessible for people with mild back pain or mobility limitations.
Benefits of adding the straight leg raise to your routine
- Improves lower abdominal strength and endurance
- Enhances pelvic control and lumbar stability
- Helps relieve and prevent lower back pain when combined with a balanced program
- Requires no equipment and can be performed at home
- Progresses easily to more challenging variations
How to perform the straight leg raise — step-by-step
Follow these numbered steps to perform a safe, effective straight leg raise:
- Lie flat on your back on a mat with both legs extended and arms resting by your sides.
- Engage your core by gently drawing your belly button toward your spine; avoid overarching the lower back.
- Keep one leg bent with the foot flat on the floor to stabilize the pelvis. Keep the other leg straight and relaxed on the mat.
- Slowly lift the straight leg upward 12–18 inches (30–45 cm) or until you can no longer maintain a neutral lower back. Stop if your back starts to arch.
- Pause for a moment at the top while maintaining abdominal engagement.
- Lower the leg slowly and with control back to the starting position.
- Aim for 8–15 repetitions per leg for 2–3 sets, adjusting reps based on strength and comfort.
Tips for safe execution
- Breathe steadily and avoid holding your breath.
- Move slowly; momentum reduces effectiveness and increases risk.
- Stop or modify if you feel sharp pain, tingling, or numbness radiating down the leg.
- If your low back arches during the motion, either lower the leg less, bend the knee slightly, or regress to a bent-knee march until core strength improves.
Variations and progressions
- Bent-knee raise: Bend the working knee to reduce lever length and make the movement easier.
- Both-legs raise: Lift both legs together for a more advanced challenge once single-leg control is solid.
- Add ankle weights or resistance bands for progressive overload.
- Perform the movement with your hands under the lower back for tactile feedback and support if you struggle to maintain spinal neutrality.
Common mistakes and how to avoid them
Many people unintentionally stress the lumbar spine by letting the back arch or by lifting the leg too high. Keep these corrections in mind:
- Mistake: Hips tilting or rotating. Correction: Keep hips level; imagine pressing the lower back gently into the floor.
- Mistake: Using momentum. Correction: Move slowly; count 2–3 seconds up, 2–3 seconds down.
- Mistake: Holding breath. Correction: Exhale on the lift, inhale on the return.
When to avoid or modify the straight leg raise
If you have diagnosed lumbar disc herniation, severe sciatica, recent spinal surgery, or acute inflammatory back conditions, check with your healthcare provider before attempting straight leg raises. For many people with chronic low back pain, graded, pain-monitored strengthening (including modified straight leg raises) is beneficial, but individual assessment is important (source).
Evidence and expert guidance
Research and clinical guidelines emphasize core-strengthening and graded exercise as important components of long-term back pain management. The Mayo Clinic and other expert sources recommend exercises that improve core stability and pelvic control as part of a comprehensive plan for non-specific lower back pain (source). Combining straight leg raises with hip mobility work, glute strengthening, and aerobic conditioning delivers better outcomes than isolated core training alone.
Sample progress plan (8 weeks)
Week 1–2: 2 sets of 8 bent-knee raises per side, 3x/week
Week 3–4: 2–3 sets of 10 single-leg straight leg raises per side, 3x/week
Week 5–6: 3 sets of 12 single-leg raises; begin 1–2 double-leg raises per set
Week 7–8: 3 sets of 12–15 single-leg raises; 2–3 sets of 8–10 both-legs raises or add light resistance
Incorporate this program with light cardio (walking, cycling), glute bridges, and thoracic mobility for balanced improvement.
Rehab-friendly modifications
If a full straight leg raise is too intense, try:
- Marching: Lying on your back, lift one knee to chest height then lower and switch.
- Heel slides: Slide one heel toward your buttock, then extend. These maintain pelvic stability with reduced lever force.
- Short-range lifts: Lift the straight leg just a few inches off the floor to start.
One quick home circuit (10–15 minutes)
- 1 minute walking or marching in place
- 10 straight leg raises per leg (or modified version)
- 12 glute bridges
- 30 seconds dead bugs or bird dogs
Repeat twice for a short, balanced core session.
FAQ — straight leg raise variations and common questions
Q1: How does the straight leg raise help with lower back pain?
A1: The straight leg raise strengthens the lower abdominals and hip flexors, improving pelvic stability and reducing excessive lumbar movement that can contribute to pain. When combined with mobility and glute work, it supports a balanced spine and lessens strain on the lower back.
Q2: Are straight leg raises safe with sciatica?
A2: It depends on the cause and severity. For acute radicular pain or a confirmed disc herniation, consult a clinician. Often, modified versions (short-range lifts or bent-knee raises) are used initially while symptoms are monitored.
Q3: How many straight leg raises should I do daily to see improvement?
A3: Aim for 2–3 sessions per week with 2–3 sets of 8–15 reps per leg as you progress. Quality and control matter more than high volume; gradual increases reduce risk of soreness or setbacks.
One authoritative reference
For broader guidance on exercise and lower back pain management, review recommendations from trusted clinical sources such as the Mayo Clinic, which discusses exercise and self-care options for back pain (source).
Final thoughts and call to action
The straight leg raise is a practical, evidence-aligned exercise to build lower abdominal strength and improve pelvic control—two key components of a resilient lower back. Start with controlled, pain-free repetitions, progress slowly, and combine this exercise with glute strengthening and mobility work for the best results. If you’re unsure how to begin or have a history of spinal issues, schedule a short assessment with a licensed physical therapist or rehabilitation specialist who can tailor a program to your needs. Ready to strengthen your core and get lasting relief? Try the straight leg raise routine above three times this week and track how your back feels—then adjust or seek professional guidance based on your progress.
