Band lying leg and hip raise
- Zielmuskel
- Iliopsoas, Rectus Abdominis
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipment
- Band
- Körperregion
- Waist
- Typ
- Strength
The band lying leg and hip raise is a core and hip-flexor strength exercise that primarily targets the iliopsoas and rectus abdominis, with assistance from the obliques, hip adductors (adductor brevis and longus, pectineus), sartorius, and tensor fasciae latae. Performed lying on your back with a band adding resistance, it trains the lower abs and hip flexors together and is a useful progression once bodyweight leg raises feel easy.
Band lying leg and hip raise: So führst du sie aus
- 1Anchor a resistance band to a low, sturdy point behind your head, or loop it around your feet for self-resistance.
- 2Lie flat on your back with your legs extended and the band running along your shins or hooked over your feet.
- 3Press your lower back into the floor and brace your abs to remove any arch before you begin.
- 4Keeping your legs straight or slightly bent, raise them together against the band's resistance until they point toward the ceiling.
- 5Continue by lifting your hips a few inches off the floor, curling your pelvis toward your ribs at the top.
- 6Pause briefly, keeping tension on the band and your core fully engaged.
- 7Lower your hips back down with control, then lower your legs slowly until they hover just above the floor.
- 8Complete your reps, then release the band tension under control.
Technik-Tipps
- Curl your pelvis toward your ribs at the top rather than just swinging the legs up, so the rectus abdominis does the work alongside the hip flexors.
- Keep your lower back pressed into the floor throughout to protect your spine and keep tension on the abs.
- Move slowly on the way down — the lowering phase is where you build the most control and strength.
- Choose a band tension you can control through a full range; if your form breaks down, use a lighter band.
- Exhale as you raise the legs and hips, and inhale as you lower under control.
Häufige Fehler
- Arching the lower back off the floor, which shifts load onto the spine and risks strain instead of working the abs.
- Using momentum to swing the legs up, which removes tension from the target muscles and cheats the rep.
- Skipping the hip raise and only lifting the legs, which cuts the rectus abdominis out of the movement.
- Letting the band snap the legs back down quickly, wasting the lowering phase and reducing core engagement.
- Choosing a band so heavy that you can't keep your back flat or control the descent.
Häufig gestellte Fragen
What muscles does the band lying leg and hip raise work?
It primarily works the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, hip adductors (adductor brevis and longus, pectineus), sartorius, and tensor fasciae latae assisting.
How is this different from a normal leg raise?
Adding the hip raise curls your pelvis toward your ribs, bringing the rectus abdominis into the lift, while the band adds resistance throughout so the hip flexors and lower abs work harder than in a bodyweight leg raise.
Is the band lying leg and hip raise good for beginners?
Yes, if you start with a light band and keep your lower back flat on the floor. If you can't control the movement, drop the band and master bodyweight leg raises first.
How many sets and reps should I do?
Three sets of 10–15 controlled reps is a sensible default. Pick a band tension that lets you keep your back flat and lower your legs slowly on every rep.
Where should I feel this exercise?
You should feel it in your lower abs and the front of your hips. If you feel it mainly in your lower back, flatten your spine into the floor and use a lighter band.
