Straight leg raise with theraband (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles in your outer ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.

Instructions:

Laying on a firm surface, tie your band around your ankles in a loop at a tension that you think you can handle
You can always adjust the tension to suit your ability
Make sure the knot is secure to avoid it coming apart during the exercise
Then lay down to commence the exercise
Squeeze your quadriceps to keep your knee straight and lift the leg to a height you can handle
Hold your leg straight at that height for the agreed amount of time and sets

Main muscles targeted:

Quads
Hip flexors

Main benefits:

A straight leg raise is usually used for rehab programs as a starting exercise for quads control. When squeezed properly the terminal knee extensor muscles will be recruited which can help control the patella in every day life. The isometric hold is usually used for tendon rehab, or as a precursor to isokinetic strength.