Band Lying Leg And Hip Raise
Band Lying Leg And Hip Raise Exercise Description
The band lying leg and hip raise trains anterior core control with added resistance from a band. It emphasizes the rectus abdominis through posterior pelvic tilt and hip lift, while the hip flexors work to raise the legs; the obliques and deep abdominal stabilizers assist. Keeping the rib cage down and pelvis controlled helps protect the lumbar spine and directs the effort to the abdominal wall instead of the lower back. A slight knee bend is acceptable to maintain a neutral neck and avoid pulling the pelvis into excessive anterior tilt. The band provides smooth, adjustable tension throughout the lift and return, encouraging slow, controlled movement.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques, Psoas Major
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Band Lying Leg And Hip Raise Exercise
‘- Lie supine with a long band centered under the midfoot of both feet; hold one end of the band in each hand near your hips to anchor it.
– Place arms on the floor with elbows straight and palms down, shoulders relaxed and shoulder blades gently retracted.
– Set your trunk: draw ribs down, lightly brace, and posteriorly tilt the pelvis so the low back contacts the floor.
– Keep ankles dorsiflexed to secure the band; keep legs together with a slight knee bend if needed.
– Lift both legs toward vertical without letting the low back arch off the floor.
– At the top, continue by posteriorly tilting the pelvis to lift the tailbone a small amount—controlled, not swinging.
– Lower the spine back down segment by segment, then lower the legs while maintaining band tension and rib position.
– Stop the descent before your low back lifts from the floor; maintain constant control.
– Exhale through the lift/hip raise; inhale on the controlled lower.
– Avoid jerking the band, flaring the ribs, craning the neck, or letting the band slip off the feet.
Band Lying Leg And Hip Raise Tips
‘- Center the band under the midfoot and hold the ends near your hips so it stays anchored.
– Place arms on the floor with elbows straight, palms down, and shoulders relaxed with shoulder blades gently retracted.
– Draw your ribs down, lightly brace, and posteriorly tilt the pelvis so your low back contacts the floor before lifting.
– Keep ankles dorsiflexed and legs together, allowing a slight knee bend if needed to maintain neutral neck and pelvic control.
– Lift your legs toward vertical without letting your low back arch away from the floor.
– At the top, use a controlled posterior pelvic tilt to lift the tailbone just a small amount instead of swinging.
– Lower the spine back down segment by segment, then lower the legs while maintaining band tension and rib position.
– Stop lowering your legs before your low back comes off the floor to keep constant control.
– Exhale during the leg lift and hip raise; inhale during the controlled lowering phase.
– Avoid jerking the band, flaring the ribs, craning the neck, or letting the band slip off your feet.
Band Lying Leg And Hip Raise Beginner Introduction
The band lying leg and hip raise is a band-resisted core movement performed on the back that highlights controlled strength rather than momentum. With a long band anchored under the feet and held by the hands, the legs travel upward together while the abs and hip flexors share the work. The side abs and deep abs assist as the pelvis gently tucks and the tailbone lifts from the floor, steering effort into the front of the midsection instead of the lower back.
Because the ribs are drawn down and the pelvis is guided through a smooth curl, the spine experiences a supported, deliberate motion instead of a fast swing. A slight bend at the knees can help ease tension through the neck and hips while tension in the band offers resistance both on the way up and on the way down. This creates a steady, controlled challenge for the core as the legs rise and lower, with calm breathing and a measured tempo enhancing the overall stability theme of the exercise.