Resistance Band Lying Bent Knee Raise

Strengthen your core and hip flexors with the Resistance Band Lying Bent Knee Raise. Learn how to perform this effective exercise safely and correctly.

IntermediateWaist Resistance Band

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

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Variations of Resistance Band Lying Bent Knee Raise

Isolation

Resistance Band Standing Ab Crunch

Waist · Rectus Abdominis · Resistance Band

Intermediate

Compound

Resistance Band Kneeling Woodchop

Waist · Latissimus Dorsi · Resistance Band

Intermediate

Isolation

Resistance Band Kneeling Ab Crunch

Waist · Rectus Abdominis · Resistance Band

Intermediate

Compound

Resistance Band Reverse Crunch

Waist · Rectus Abdominis · Resistance Band

Intermediate

Description

A core strengthening exercise performed by lying down with a resistance band looped around the feet, and lifting the knees towards the chest.

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How to do Resistance Band Lying Bent Knee Raise

01
Setup
Lie supine on a mat with your legs extended and a mini resistance band looped around both feet, just above your ankles or around the arches.
02
Setup
Place your hands flat on the floor beside your hips, or slide them slightly under your glutes for lower back support and stability.
03
Engage your core muscles, exhale, and slowly pull your knees towards your chest, allowing your hips to lift slightly off the floor. Focus on contracting your lower abdominals and hip flexors.
04
Inhale as you slowly extend your legs back to the starting position, controlling the resistance band's tension throughout the movement. Avoid letting your feet touch the floor completely to maintain continuous tension.

Tips

Maintain a neutral spine by keeping your lower back pressed into the mat throughout the exercise; this prevents arching and better isolates the core.
Control the eccentric (lowering) phase of the movement, slowly extending your legs back out against the band's resistance to maximize muscle engagement.
Focus on breathing by exhaling as you pull your knees towards your chest and inhaling as you slowly extend your legs.
To increase difficulty, position the band closer to your feet; for less resistance, place it higher on your shins.

Common mistakes

Arching the lower back during the movement reduces core engagement and can strain your spine; ensure your lower back remains pressed into the mat by engaging your abdominal muscles.
Using momentum to swing your legs up diminishes muscle activation; perform the movement slowly and with control, focusing on contracting your hip flexors and abdominals.
Allowing your feet to fully rest on the floor at the bottom of the movement releases tension; keep your feet slightly elevated to maintain continuous resistance on your muscles.

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Questions

What muscles does Resistance Band Lying Bent Knee Raise work?

Resistance Band Lying Bent Knee Raise primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Quadriceps, Sartorius.

Is Resistance Band Lying Bent Knee Raise good for beginners?

Resistance Band Lying Bent Knee 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 Resistance Band Lying Bent Knee Raise?

You need Resistance Band to perform Resistance Band Lying Bent Knee 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 Resistance Band Lying Bent Knee Raise?

Maintain a neutral spine by keeping your lower back pressed into the mat throughout the exercise; this prevents arching and better isolates the core. Control the eccentric (lowering) phase of the movement, slowly extending your legs back out against the band's resistance to maximize muscle engagement. Focus on breathing by exhaling as you pull your knees towards your chest and inhaling as you slowly extend your legs. To increase difficulty, position the band closer to your feet; for less resistance, place it higher on your shins.

What are common mistakes when doing Resistance Band Lying Bent Knee Raise?

Arching the lower back during the movement reduces core engagement and can strain your spine; ensure your lower back remains pressed into the mat by engaging your abdominal muscles. Using momentum to swing your legs up diminishes muscle activation; perform the movement slowly and with control, focusing on contracting your hip flexors and abdominals. Allowing your feet to fully rest on the floor at the bottom of the movement releases tension; keep your feet slightly elevated to maintain continuous resistance on your muscles.