After a knee injury or surgery, it's common for the quadriceps to become weak or difficult to activate. The seated straight leg raise helps re-establish quadriceps control while keeping the knee in a safe, stable position. This makes it an excellent early-stage rehabilitation exercise to improve leg strength, support the knee joint, and prepare for more functional movements such as squats, step-ups, and walking.

• Sit tall on a sturdy bench or chair.
• Position yourself near the edge so your legs can move freely.
• Bend one knee with that foot flat on the floor for support.
• Fully straighten the working leg and tighten the muscles on the front of your thigh.
• Pull your toes up toward your shin (dorsiflex your ankle).
• Brace your core and maintain an upright posture.

1. Keeping your knee completely straight, slowly lift your leg until your heel is approximately level with your opposite knee or slightly higher.
2. Pause for 1–2 seconds at the top while squeezing your quadriceps.
3. Slowly lower your leg back to the starting position without letting your heel rest completely on the floor.
4. Repeat for the prescribed number of repetitions before switching legs

• Allowing the knee to bend during the lift
• Swinging the leg using momentum
• Leaning backward to help lift the leg
• Dropping the leg quickly instead of lowering it with control
• Relaxing the quadriceps at the top of the movement