Resistance Band Lying Bent Knee Raise
Resistance Band Lying Bent Knee Raise Exercise Description
The Resistance Band Lying Bent Knee Raise trains the anterior core to resist lumbar extension while the hips flex against band tension. Primary muscles include the hip flexors (iliopsoas and rectus femoris) with the rectus abdominis, external/internal obliques, and transverse abdominis providing bracing and posterior pelvic tilt. Keeping the knees bent shortens the lever arm compared with straight‑leg variations, allowing focused control of the pelvis and lower spine. The band increases loading through the mid‑range and helps you practice drawing the knees toward the trunk without swinging. The goal is smooth, controlled reps that keep the ribcage down, pelvis lightly tucked, and head/neck neutral throughout.
- 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, Transversus 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: Multi-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Resistance Band Lying Bent Knee Raise Exercise
‘- Secure a resistance band to a low, immovable anchor behind your head; loop the free end around the midfoot/arches of both shoes.
– Lie supine with your head toward the anchor; arms at your sides, palms pressing lightly into the floor for stability.
– Bring hips and knees to about 90° so shins are parallel to the floor; dorsiflex feet to keep the band from slipping.
– Brace the abdominal wall and set a slight posterior pelvic tilt so the low back gently contacts the floor.
– Exhale and draw knees toward the chest, keeping the knee angle roughly the same; think “curl tailbone off the floor” rather than swinging the legs.
– Keep ribs down, neck neutral, and shoulders relaxed; avoid pulling against the floor with your arms.
– Pause briefly with the pelvis tucked; knees track in line with hips.
– Inhale and lower slowly until shins return to parallel (or just before your low back wants to arch); do not let the band yank you down.
– Maintain controlled tempo and range that preserve pelvic position; reduce band tension if you lose lumbopelvic control.
Resistance Band Lying Bent Knee Raise Tips
‘- Anchor the band low behind your head and loop it securely around the midfoot/arches; keep feet dorsiflexed so it doesn’t slip.
– Lie on your back with hips and knees at about 90°, shins parallel to the floor.
– Lightly press your palms into the floor for stability rather than to pull yourself.
– Before moving, brace your abdominal wall and set a slight posterior pelvic tilt so your low back gently contacts the floor.
– As you exhale, draw your knees toward your chest while keeping the knee angle roughly the same and focusing on curling your tailbone off the floor instead of swinging the legs.
– Keep your ribs down, head and neck neutral, and shoulders relaxed throughout each rep.
– Let your knees track in line with your hips and pause briefly at the top with the pelvis tucked.
– Inhale as you lower slowly until your shins return to parallel (or just before your low back wants to arch).
– Control the band on the way down; do not let it yank your legs.
– Use a controlled tempo and range of motion that preserve pelvic position, and reduce band tension if you lose lumbopelvic control.
Resistance Band Lying Bent Knee Raise Beginner Introduction
The Resistance Band Lying Bent Knee Raise is a controlled core exercise that blends band resistance with a bent‑leg leg raise. It centers on the hip flexors working against the pull of the band while the abs, side abs, and deep core muscles steady the front of the torso. With the knees bent rather than straight, the legs act as a shorter lever, which can reduce strain and place more attention on how the pelvis and lower back move together.
During the movement, the body rests on the back with a resistance band attached behind the head and looped around the feet. As the knees travel toward the torso and back out under steady tension, the band challenges the middle portion of the motion and encourages a smooth path rather than a swinging one. Breathing, gentle rib control, and a lightly tucked pelvis are central themes, helping the lower spine stay organized while the legs move. This creates a core drill that emphasizes precision, stability, and mindful tempo over speed or momentum.