Band Lying Leg Raise
Band Lying Leg Raise Exercise Description
The band lying leg raise is a supine hip‑flexion exercise with external resistance from a band. Primary movers are the hip flexors (iliopsoas, rectus femoris), while the rectus abdominis and obliques brace to prevent lumbar extension and keep the pelvis stable. The band increases demand on both the lifting phase and the controlled lowering phase, emphasizing anti‑extension core control. You’ll practice maintaining a light posterior pelvic tilt and neutral ribcage as the legs move, which helps direct motion to the hips rather than the lower back. Use a secure anchor and controlled tempo to keep the movement precise and joint-friendly.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Band Lying Leg Raise Exercise
‘- Secure one end of a resistance band to a sturdy overhead anchor (e.g., rack or door anchor above your head).
– Lie supine on a mat with your head near the anchor; loop the band around the midfoot of both feet.
– Arms by your sides or lightly holding a stable object; shoulders down and back, neck neutral.
– Bring legs together, knees softly extended, ankles dorsiflexed so the band stays on the midfoot.
– Exhale, brace the abdominal wall, and set a slight posterior pelvic tilt so your low back gently contacts the mat.
– Inhale to prepare; on the exhale, flex at the hips to raise both legs, keeping ribs down and pelvis steady.
– Lift until you reach roughly 70–90 degrees of hip flexion or the point just before the pelvis wants to roll or the low back changes position.
– Pause briefly; keep the brace and the band taut.
– Lower the legs slowly, resisting the band, stopping before your low back arches or loses contact with the mat.
– If control is lost near the floor, limit the range or rest heels lightly between reps to reset.
– Common faults: letting the band pull you fast on the way down, bending the knees, flaring ribs, or allowing the band to slip off the feet.
Band Lying Leg Raise Tips
‘- Secure the band to a sturdy overhead anchor and confirm it’s stable before you start.
– Lie with your head close to the anchor so the band lines up cleanly with your legs.
– Keep the band around the midfoot and your ankles dorsiflexed so it stays in place.
– Bring your legs together with knees softly extended and maintain this position throughout.
– Exhale, brace your abdominal wall, and set a slight posterior pelvic tilt so your low back gently contacts the mat before lifting.
– As you raise your legs, flex at the hips while keeping your ribs down and pelvis steady.
– Lift only until about 70–90 degrees of hip flexion, or just before your pelvis wants to roll or your low back changes position.
– Pause briefly at the top, maintaining your brace and keeping the band taut.
– Lower your legs slowly, actively resisting the band so it doesn’t pull you down quickly.
– Stop the descent before your low back arches or loses contact with the mat; if you lose control near the floor, shorten the range or rest your heels to reset.
– Watch for common faults: bending the knees, flaring the ribs, or letting the band slip off your feet.
Band Lying Leg Raise Beginner Introduction
The band lying leg raise is a core and hip drill that pairs a resistance band with a classic leg lift on the floor. Lying on the back with the band attached above the head and looped around the midfoot, both legs travel up and down together against the pull of the band. The front of the hips and front thighs handle most of the lifting effort, while the abs and side abs hold the lower back and hips steady, encouraging the movement to come from the hip joints rather than the spine.
Because the band pulls continuously, effort is required both as the legs rise and as they return toward the floor, highlighting smooth, deliberate control instead of momentum. The position encourages a gentle tuck of the hips and a quiet ribcage, reinforcing a strong, braced midsection throughout the range. Many lifters use this variation to build awareness of lower-body motion relative to a stable trunk, as well as to explore controlled ranges that feel friendly on the back when performed with a consistent, unhurried rhythm.