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Resistance Band Lying Leg and Hip Raise
A resistance band exercise performed lying on your back that targets hip flexors, abs, and glutes to build core strength and stability; suitable for improving posture and lower body power.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors, Abs
Secondary Muscles
Obliques, Adductors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Abs
8/10Rectus Abdominis
Glutes
6/10Obliques
5/10External Obliques
Adductors
4/10Adductor Longus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back on a mat with legs extended. Secure a resistance band around your feet and hold the ends in each hand by your sides.
- Engage your core and press your lower back into the floor.
- Slowly lift your straight legs together against the band's resistance.
- Raise your hips off the ground as your legs approach perpendicular to the floor.
- Hold the top position briefly if desired.
- Lower your legs and hips in a controlled manner back to start.
- Maintain tension in the band throughout.
- Repeat for reps while keeping your back flat.
Coaching Tips
Form Cues
- Keep core tight
- Back stays flat
- Control the descent
- Legs straight together
- No momentum
- Breathe steadily
Breathing
Inhale as you prepare and lower; exhale as you lift your legs and hips.
Tempo
3-1-2
Range of Motion
Lift legs until perpendicular to the floor or as high as possible without arching your back; lower until legs are just above the floor.
Safety
Safety Notes
- Start with light resistance to master form
- Stop if lower back pain occurs
- Inspect band for damage before use
- Avoid if acute lower back injury
- Keep movements slow to prevent strain
- Consult professional for modifications
Spotting
No spotting required; perform in a clear space and use lighter band if needed for safety.
Common Mistakes
- Arching lower back
- Using momentum to lift
- Letting legs swing
- Not engaging core
- Lifting too high causing strain
- Releasing band tension
When to Avoid
- Acute lower back pain
- Hip flexor strains
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Shoulder mobility to hold band
Build Up First
- Basic core engagement
- Familiarity with lying leg raises
Also known as
Banded Lying Leg Raise, Band Hip and Leg Lift, Resistance Band Supine Hip Raise
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