Weighted straight leg raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted straight leg raise )

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Name of exercise  Resist hip flx (SLR) supine w/wt
Other names of exercise Weighted straight leg raise
Description of exercise The weighted straight leg raise is a strength training exercise that targets the abdominal muscles, specifically the rectus abdominis and the obliques. To perform this exercise, lie on your back with your legs straight and a weight held between your feet. Slowly lift your legs off the ground while keeping them straight, until they are perpendicular to the floor. Hold for a few seconds, then slowly lower them back down. The weight adds resistance, making this exercise more challenging and effective for building core strength and stability. It also helps to improve balance and posture. This exercise can be modified for beginners by using a lighter weight or no weight at all.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with uninvolved knee bent as shown.
  • Place weight on ankle of involved leg.
  • Raise straight leg to thigh level of bent leg.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Extension, Flexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased hip mobility
  • Strengthened lower back muscles
  • Improved balance and stability
  • Increased muscle endurance
  • Improved posture
  • Strengthened hip flexors
  • Improved overall body control
  • Reduced risk of injury
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Weighted straight leg raise is an effective exercise for strengthening the abdominal muscles and improving core stability. However, there are certain situations where it should be avoided:Recent abdominal surgery: If you have had any recent abdominal surgery, it is best to avoid this exercise as it can put strain on the healing muscles.
  • Lower back pain: If you are experiencing lower back pain, weighted straight leg raise can aggravate the pain and cause further injury.
  • Pregnant women: This exercise is not recommended for pregnant women as it can put pressure on the abdominal muscles and potentially harm the baby.
  • Hernia: If you have a hernia, it is important to avoid this exercise as it can worsen the condition.
  • Injuries or strains: If you have any injuries or strains in your abdominal or lower back muscles, it is best to avoid this exercise until you have fully recovered.Always consult with a doctor or certified fitness professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain proper form and alignment throughout the exercise
  • Start with a light weight and gradually increase as strength improves
  • Keep the core engaged and avoid arching the back
  • Use a spotter or proper equipment for added safety
  • Avoid swinging or using momentum to lift the weight
  • Breathe properly, exhaling on the way up and inhaling on the way down
  • Do not lock your knees at the top of the movement
  • Avoid overloading the weight, listen to your body’s limits
  • Keep the movement controlled and avoid jerking motions
  • Consult a professional trainer for proper technique and modifications if needed

    • Helpful in Diseases

  • Muscle weakness
  • Lower back pain
  • Hip pain
  • Knee pain
  • Pelvic floor dysfunction
  • Post-surgery rehabilitation
  • Osteoporosis
  • Sciatica
  • Herniated disc
  • Arthritis

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    Frequently asked questions

     

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