Purpose:
To strengthen the hip flexors and quadriceps while promoting lower extremity control. Commonly used in early rehab, especially post-op knee or hip surgery, or for core and pelvic stability training.
Description:
Lie on your back with one leg bent and the other straight. Tighten your thigh muscle on the straight leg and slowly lift it to the height of the bent knee, keeping the leg straight throughout. Hold briefly at the top, then lower with control. Repeat 10–15 times per leg.
Equipment:
None (optional: ankle weight for progression)
Tips:
Engage your core to avoid arching your lower back. Move slowly and avoid using momentum—quality over speed.