Assisted Straight Leg Raise…it’s more than a hamstring stretch.
Assisted Straight Leg Raise
The Assisted Straight Leg Raise (ASLR), not to be confused with the Active Straight Leg Raise from the FMS Screen, will open the front of your hip on the down leg, stretch your hamstring on the up leg, take pressure off of your lower back, and require you to do it all with a neutral pelvis. Make sure that your lower back stays mostly on the ground and is not arched. Also, pay attention to where your hips are positioned on the floor. Are they square on the ground or are they rotated? Square is good.
Lengthening your calves, hamstrings, and opening your hips with a neutral pelvis position, that’s what this is all about. This is a fundamental Hip mobility drill even though it has benefits to the knee, ankle and lower back. It’s going to feel like a hamstring stretch, but that's just a small piece of what’s going on. This exercise will help you improve your hip hinging movements like Deadlifts, Kettlebell Swings, Good mornings, and even Cossack and Pistol Squats. Work up to a point where you can make this movement look as easy as it looks in the video. This is a “for the rest of your life” stretch. It is always good. It’s a fundamental.
2-4 sets of 10 each
Lay on your back with both legs down.
Loop a jump stretch band, belt, or towel around your right foot.
With both knees straight, raise your right leg up pressing the left leg down into the floor.
Use your leg/hip muscles to raise your up-leg into a hamstring stretch and then use the band/towel to engage a little more stretch. Think of finding a stretch that is a 7 on a scale of 1-10 where 10 is a lot of stretch and 1 is not.
Hold at the top for a 2-count, lower your leg to the floor and repeat.
Keep both knees straight; keep your pelvis level; and your lower back on the ground.
Repeat for the specified reps and the switch sides.
Note: If your down leg comes up off the ground or your knee bends on that side, make the following modification. Bend the non-working leg so your foot is on the ground with your knee bent. This will change the positioning of your pelvis and make the movement doable without compensation.