Straight-Leg Raise to the Front

These straight-leg raises help you strengthen the muscles on top of your thigh and around your hip. Do 8 to 12 repetitions.

• Lie on your back with your good knee bent so that your foot rests flat on the floor. Your injured leg should be straight. (During this exercise, your low back should have a normal curve. Your back has a normal curve if you can slip your flat hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand.)
• Tighten the thigh muscles in the injured leg by pressing the back of your knee flat down to the floor. Hold your knee straight.
• Keeping the thigh muscles tight, lift your injured leg up so that your heel is about 12 in. (30 cm) off the floor. Hold for 5 seconds, then lower slowly.