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Resistance Band Standing Straight Leg Raise
A standing hip flexion exercise using a resistance band that targets hip flexors and quadriceps to build lower body strength, balance, and stability; ideal for home workouts and injury prevention.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Abductors, Abs, Obliques
Accessory Muscles
Glutes
Popularity Score
6
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
10/10Iliopsoas
Quads
7/10Rectus Femoris
Abductors
4/10TFL
Abs
4/10Rectus Abdominis, Transverse Abdominis
Obliques
3/10External Obliques
Glutes
2/10Glute Medius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart, loop band around ankles. Engage core, hands on hips or wall for balance if needed.
- Shift weight to standing leg, keep it stable.
- Slowly lift working leg straight forward, knee soft, to hip height.
- Squeeze hip flexors at top, hold briefly.
- Control leg back down without snapping.
- Repeat reps, then switch legs.
Coaching Tips
Form Cues
- Keep back straight
- Core tight
- Lift from hip, not momentum
- Knee soft on lift
- Stand tall
Breathing
Inhale as you lower the leg, exhale as you lift.
Tempo
3-1-2
Range of Motion
Lift leg forward until parallel to floor or comfortable height without arching back; lower to starting position with control.
Safety
Safety Notes
- Inspect band for damage before use
- Use appropriate resistance to maintain form
- Stop if lower back pain occurs
- Engage core to protect spine
- Secure anchor if using tube band
Spotting
No spotter needed; use wall for balance support if beginner.
Common Mistakes
- Swinging leg with momentum
- Arching lower back
- Locking knee
- Leaning body
- Not controlling descent
When to Avoid
- Acute hip flexor strain
- Lower back injury
- Balance issues without support
Flexibility Needed
- Adequate hip flexion range
- Ankle stability
Build Up First
- Basic standing balance
- Core engagement awareness
Also known as
Band Forward Leg Lift, Standing Band Hip Raise, Resistance Band Leg Extension
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