Band Lying Straight Leg Raise
Band Lying Straight Leg Raise Exercise Description
The Band Lying Straight Leg Raise trains open-chain hip flexion while your trunk maintains a stable, neutral position on the floor. The primary movers are the hip flexors (iliopsoas and rectus femoris), with assistance from sartorius and tensor fasciae latae; the quadriceps help keep the knee extended. The abdominal wall and deep core stabilize the pelvis and lumbar spine to resist anterior tilt and excessive arching. Adding a band increases resistance through the range of motion and encourages controlled lifting and lowering. This variation is suitable for many abilities because band tension and nonworking-leg position can be adjusted to maintain good form.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- 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: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Band Lying Straight Leg Raise Exercise
‘- Secure a resistance band to a sturdy anchor behind your head. Lie on your back with your head toward the anchor, loop the other end around the midfoot of the working leg, arms by your sides, palms down.
– Set your ribcage down and lightly brace so your pelvis stays neutral or in a slight posterior tilt; keep your lower back in gentle contact with the floor.
– Keep both hips level. Straighten the working knee by tightening the quadriceps; dorsiflex the ankle (toes toward the shin).
– Exhale and lift the straight leg toward the ceiling against the band. Move only as high as you can without your pelvis tilting or your lower back arching.
– Pause briefly at the top with the knee straight and toes up.
– Inhale and lower the leg slowly until the heel hovers above the floor, maintaining tension and control.
– Keep the nonworking leg still and long; if your pelvis wants to tip or your back lifts, reduce the range or bend the opposite knee for support.
– Avoid using momentum, letting the knee bend, hiking the hip, or letting the thigh rotate outward.
Band Lying Straight Leg Raise Tips
‘- Lie with your head toward the band anchor, band looped around the midfoot of the working leg, arms by your sides with palms down for stability.
– Set your ribcage down and lightly brace so your pelvis stays neutral or slightly posterior and your lower back maintains gentle contact with the floor.
– Keep both hips level throughout the movement.
– Before lifting, fully straighten the working knee by tightening the quadriceps and dorsiflex the ankle (toes toward your shin).
– Exhale as you lift the straight leg toward the ceiling against the band, stopping before your pelvis tilts or your lower back arches.
– Pause briefly at the top with the knee straight and toes up.
– Inhale as you lower the leg slowly until the heel hovers above the floor, maintaining band tension and control.
– Keep the nonworking leg long and still; if your pelvis tips or your back lifts, reduce your range of motion.
– Bend the opposite knee for support if you cannot keep your pelvis stable with the nonworking leg long.
– Avoid using momentum, letting the knee bend, hiking the hip, or allowing the thigh to rotate outward.
Band Lying Straight Leg Raise Beginner Introduction
The Band Lying Straight Leg Raise is a floor-based band exercise that highlights controlled leg lifting while the rest of the body stays steady. One foot moves against the pull of a resistance band that is fixed behind the head, so the working leg moves freely while the hips, ribs, and lower back stay quiet against the ground. The main effort comes from the front of the hips and thighs, while the abs and core support the pelvis and spine so the lower back does not exaggerate its curve.
Because the knee of the moving leg remains straight, the front thigh muscles stay active throughout the motion. The band adds extra challenge as the leg travels upward and downward, encouraging a smooth, deliberate tempo rather than swinging. The opposite leg remains grounded and still, and its position can be adjusted—either long or bent—to suit different comfort levels and control demands. This makes the movement adaptable for a wide range of people while still emphasizing stability, precision, and strength through the hips and core.