Band Lying Straight Leg Raise

Strengthen your hip flexors and core with the Band Lying Straight Leg Raise. This exercise targets the iliopsoas for improved hip mobility and stability.

IntermediateHips Band

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Band Lying Straight Leg Raise

Isolation

Standing Side Leg Raise

Hips · Gluteus Medius · Body weight

Beginner

Compound

Lying Leg Raise (Modified)

Hips · Iliopsoas · Body weight

Intermediate

Compound

Hanging Straight Leg Raise

Hips · Iliopsoas · Body weight

Intermediate

Compound

Hanging Leg Raise

Hips · Iliopsoas · Body weight

Advanced

Description

This exercise focuses on strengthening the core and lower body. The participant lies on their back with a resistance band around their feet, then raises and lowers their legs.

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How to do Band Lying Straight Leg Raise

01
Setup
Lie supine on the floor with your legs extended straight, ensuring your lower back is pressed gently into the ground. Place a resistance band around the arches of both feet.
02
Setup
Position your arms by your sides with palms down for stability, or place your hands under your glutes to provide additional lower back support.
03
Keeping your leg straight and core engaged, slowly raise one leg upwards towards the ceiling until your hip is fully flexed or you feel a strong contraction in your hip flexor. Exhale as you lift.
04
Control the movement as you slowly lower your leg back down to the starting position, maintaining tension in the band and your core. Inhale as you lower, stopping just before your heel touches the floor.
05
Complete all desired repetitions on one leg before switching to the other, or alternate legs if preferred, ensuring a consistent tempo throughout.

Tips

Maintain a neutral spine throughout the movement by actively pressing your lower back gently into the floor to prevent it from arching.
Focus on initiating the movement from your hip flexors, not by using momentum or straining your lower back, to ensure targeted muscle engagement.
Keep your knee fully extended but not locked; imagine pushing your heel away from your body as you lift to maximize hip flexor work.
Adjust the band tension by using a lighter or heavier band to match your current strength level and ensure you can maintain proper form through the full range of motion.

Common mistakes

Arching the lower back: To fix this, engage your core by drawing your navel towards your spine and actively pressing your lower back into the floor throughout the exercise.
Using momentum to swing the leg up: Control the movement by lifting and lowering slowly and deliberately, focusing on the contraction of your hip flexors rather than speed.
Bending the knee significantly during the lift: Keep your leg as straight as possible throughout the movement to maximize the engagement of the hip flexors and avoid quadriceps dominance.

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Questions

What muscles does Band Lying Straight Leg Raise work?

Band Lying Straight Leg Raise primarily targets Iliopsoas. Secondary muscles include Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Band Lying Straight Leg Raise good for beginners?

Band Lying Straight Leg Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band Lying Straight Leg Raise?

You need Band to perform Band Lying Straight Leg Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band Lying Straight Leg Raise?

Maintain a neutral spine throughout the movement by actively pressing your lower back gently into the floor to prevent it from arching. Focus on initiating the movement from your hip flexors, not by using momentum or straining your lower back, to ensure targeted muscle engagement. Keep your knee fully extended but not locked; imagine pushing your heel away from your body as you lift to maximize hip flexor work. Adjust the band tension by using a lighter or heavier band to match your current strength level and ensure you can maintain proper form through the full range of motion.

What are common mistakes when doing Band Lying Straight Leg Raise?

Arching the lower back: To fix this, engage your core by drawing your navel towards your spine and actively pressing your lower back into the floor throughout the exercise. Using momentum to swing the leg up: Control the movement by lifting and lowering slowly and deliberately, focusing on the contraction of your hip flexors rather than speed. Bending the knee significantly during the lift: Keep your leg as straight as possible throughout the movement to maximize the engagement of the hip flexors and avoid quadriceps dominance.