The band lying straight leg raise is a hip-flexion exercise that primarily targets the iliopsoas (deep hip flexors), with support from the quadriceps, sartorius, tensor fasciae latae, and the inner-thigh adductors (adductor longus, adductor brevis, pectineus). Performed lying on your back with a band adding resistance, it strengthens the hip flexors and core while reinforcing control through a full straight-leg range.
Band Lying Straight Leg Raise: So führst du sie aus
- 1Lie flat on your back with your legs extended and your lower back lightly pressed into the floor.
- 2Anchor the band to a low, fixed point behind you and loop the other end around the foot of your working leg (or both feet together).
- 3Brace your core and keep your working leg straight with the knee soft but not bent.
- 4Raise the leg in a controlled arc toward the ceiling against the band's resistance until your hip is flexed to roughly 70–90°.
- 5Pause briefly at the top, keeping your pelvis stable and your back flat against the floor.
- 6Lower the leg slowly back toward the floor, resisting the band the whole way down.
- 7Stop just short of the floor to keep tension on the hip flexors, then begin the next rep.
- 8Complete your reps, then switch sides if you trained one leg at a time.
Technik-Tipps
- Keep your lower back flat against the floor throughout the set so the hip flexors do the work instead of your lumbar spine.
- Move slowly and deliberately, especially on the lowering phase, to keep the band under control.
- Keep the working leg straight with the knee locked softly so the lift comes from the hip, not the knee.
- Start with a lighter band and build resistance gradually as your hip flexors adapt.
Häufige Fehler
- Letting your lower back arch off the floor, which shifts load to the spine and risks lower-back strain.
- Using momentum to swing the leg up, which removes tension from the hip flexors and reduces the training effect.
- Bending the knee to make the rep easier, which cuts the range of the straight-leg movement and lets the quads take over.
- Dropping the leg quickly on the way down, wasting the band's resistance and losing control of the rep.
Häufig gestellte Fragen
What muscles does the band lying straight leg raise work?
It primarily works the iliopsoas (deep hip flexors), with the quadriceps, sartorius, tensor fasciae latae, and the inner-thigh adductors (adductor longus, adductor brevis, and pectineus) assisting.
Is the band lying straight leg raise good for beginners?
Yes. The lying position supports your back and the band lets you start light, so it is an accessible way to build hip-flexor and core strength. Begin with a light band and focus on keeping your lower back flat.
How many sets and reps should I do?
For most lifters, 2–4 sets of 10–15 reps per leg works well. Choose a band tension that lets you keep strict form and full control on every rep.
Why do I feel this in my lower back instead of my hips?
That usually means your pelvis is tilting and your lower back is arching off the floor. Brace your core, press your back flat, and reduce the range or band tension until the hip flexors take the load.
