Band Lying Straight Leg Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Lying Straight Leg Raise is an isolation exercise that primarily targets the abs while engaging the hip flexors as a secondary muscle group. Performed lying on the back with a resistance band secured around the ankles, it involves keeping the legs straight and together, then slowly raising one leg toward the ceiling while the other remains flat on the ground. The exercise emphasizes controlled movement, pausing at the top to maximize abdominal engagement, and then lowering the leg back down before repeating on the other side. It effectively strengthens the core and hip flexors while requiring only a resistance band for equipment.
How to Perform
Lie flat on your back and loop a resistance band around both ankles.
Extend your legs fully and keep them pressed together.
Lift one leg slowly upward toward the ceiling while maintaining the other leg in contact with the floor.
Hold the raised leg briefly at the top to maximize engagement in the abs and hip flexors.
Lower the leg back down in a controlled manner without letting it drop.
Perform the desired number of reps on one side, then repeat the same motion with the opposite leg.
Focus on steady breathing and keeping your core tight throughout the movement to enhance stability and effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lift and lower your leg with slow, controlled movements to avoid momentum.
Choose a resistance band that offers enough challenge but does not cause discomfort or overstretching.
Keep your abdominal muscles tight to support and stabilize your hips during the exercise.
How Not to Perform
Do not use momentum to swing your leg up or down.
Do not arch or lift your lower back off the floor.
Do not bend your knees; keep the legs straight throughout.
Do not hold your breath; maintain steady breathing.
Do not choose a resistance band that is too tight or too loose.
Do not let your core relax; keep it engaged the entire time.
Do not rush through repetitions; control both the upward and downward motion.
Do not let the non-lifting leg lift off the ground.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
