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Straight Leg Raise External Rotation
- 1 - Lie on your back with one knee bent and the foot planted on the floor; keep the working leg straight on the ground.
- 2 - Rotate the working leg outward from the hip so the toes point slightly away from the body, about 30 to 45 degrees.
- 3 - Brace your core and tighten the quadriceps of the working leg by gently pressing the back of the knee toward the floor.
- 4 - Keeping the knee fully straight and the toes turned outward, lift the working leg until it reaches roughly the height of the opposite knee.
- 5 - Pause briefly at the top while maintaining control and avoiding arching your lower back.
- 6 - Lower the leg slowly back to the floor without letting the knee bend or the hip rotate inward.
- 7 - Repeat for the desired number of repetitions, then switch sides.
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