How to do it:

  • Lie on your back with one leg bent (foot flat on the floor) and the other leg straight.

  • Gently engage your core and keep your lower back neutral.

  • Tighten the thigh of the straight leg and slowly lift it up to the height of the opposite knee.

  • Keep your leg straight throughout the movement and avoid letting your hips tilt.

  • Pause briefly at the top, then slowly lower your leg back down with control.

Why it’s effective:

This exercise strengthens the quadriceps while minimizing strain on the knee, making it ideal for early-stage rehab or those managing knee discomfort. It also helps improve hip stability and muscle coordination.

Common benefits:

Strengthens quadriceps and hip flexors, supports knee joint stability, improves hip control and alignment, aids in injury recovery, and enhances functional movements like walking and stair climbing.