A Move You Should Do MONDAY – Standing Straight Leg Raise

This week’s move is a simple test you can do to determine if your hip flexor (psoas major) is overriding your quadricep muscle (rectus femoris). Here’s how to do the standing straight leg raise with internal rotation:

Stand behind a chair with your feet hip width apart and toes pointed straight ahead
Place one leg on the chair and lock that knee straight by tightening your quad muscle in the front of your thigh. Then turn the foot in.
Lift your leg off the chair 3 times. Make sure to keep your back straight and the toes of your standing leg pointed straight ahead. If you are doing it correctly, you should only be able to lift the leg 3-6 inches off the chair
Repeat on the other side. Are they equal?

Why does this matter?

The psoas major and rectus femoris are functional synergists. That means they are both capable of performing hip flexion. The psoas major attaches to the spine and if it becomes overactive, may pull the lumbar spine into excessive extension.

Not only does this cause low back pain, but it may functionally shut off the rectus femoris in a phenomena called synergistic dominance. The standing straight leg raise tests the strength of the rectus femoris while inhibiting the psoas major. If it is difficult to do, your hip flexor may be overriding your quad.

You know your hip flexor is overactive if you have lower back pain with prolonged standing or walking (sitting usually feels great) and/or if you experience lower back pain when standing after prolonged sitting.

So give the standing straight leg raise a try.

Because nobody has time to be in pain.

Until next time…