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Active Straight Leg Raise (ASLR)

Draftmotor-control90%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
supine, both legs extended flat on the floor, arms at the sides, pelvis level and both PSIS pressed down equally
End
one leg raised straight to ~60° hip flexion with the knee held in full extension, while the opposite leg stays pinned flat and the pelvis stays level (no rotation)
Range of Motion
hip flexion 0→~60° of the moving leg with the knee locked in extension; contralateral hip held at neutral

How to Perform

Supine, lift a straight leg to approximately 60° hip flexion while keeping the opposite leg flat.

Watch on YouTube↗

Opens a YouTube search for “Active Straight Leg Raise (ASLR)”

Starting position: supine

Coaching Cues

  1. 1

    Long, quiet trunk — hip flexors lift a straight leg

    (verbal)
  2. 2

    Raise the heel toward the ceiling

    (verbal)
  3. 3

    Keep the opposite leg pinned to the floor

    (verbal)
  4. 4

    Both sides of the pelvis stay equally pressed down

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10/leg, 2–3×/week.

EMG Activation Data

Iliopsoas >60% MVIC at 60° hip flexion [Juan 2024].

Muscles Involved (6)

Primary Movers

Iliopsoas— >60% MVIC at 60° hip flexion

Secondary Movers

Rectus Femoris
Tibialis Anterior

Stabilizers

Transversus Abdominis

Lengthened / Stretched

Hamstrings (Group)— AUDIT: Straight-knee hip flexion is driven by the hip flexors; hamstrings are the passive antagonist stretched (ROM limiter).
Gluteus Maximus— AUDIT: Hip flexion passively lengthens glute max as antagonist; hip flexors are the movers.

Easier Variations ↓

1

Partial ASLR

30° range only.

Harder Variations ↑

1

Ankle-Weight ASLR

Add 1–3 lb ankle weight.

2

Band-Resisted ASLR

Light band around the thigh.

Target Movements (1)

Hip FlexionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

WalkingStair Climbing

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Knee OsteoarthritisrehabPatellofemoral (Knee) Painrehab