The band lying leg raise is a hip-flexor strength exercise that primarily targets the iliopsoas, with assistance from the adductors (adductor brevis and longus, pectineus), sartorius, and tensor fasciae latae. Performed lying on your back while lifting band-loaded legs, it builds hip flexion strength and core control with portable resistance.
Cómo hacer el Band lying leg raise
- 1Anchor the band to a low, sturdy point and loop the other end around your ankles or feet.
- 2Lie flat on your back facing away from the anchor, legs extended so the band is taut at the start.
- 3Press your lower back gently into the floor and brace your core to lock your pelvis in place.
- 4Keeping your legs straight or with a slight bend, raise them together toward the ceiling by flexing at the hips.
- 5Lift until your legs are roughly vertical or as high as you can without your lower back arching off the floor.
- 6Pause briefly at the top, feeling the contraction in the front of your hips.
- 7Lower your legs under control against the band's resistance until they return to the starting position.
- 8Complete your reps, then release the band tension before unlooping your feet.
Consejos de técnica
- Keep your lower back pressed to the floor for the whole set so the iliopsoas does the work instead of your back arching.
- Move slowly on the lowering phase — fighting the band on the way down is where much of the strength is built.
- Choose a band tension that lets you control the legs throughout the range rather than being snapped back.
- Exhale as you raise the legs and inhale as you lower them to help maintain a braced core.
Errores comunes
- Letting the lower back arch off the floor at the top, which shifts load onto the spine and reduces tension on the hip flexors.
- Using momentum to swing the legs up, which lets the band do the work and cheats the rep.
- Dropping the legs quickly on the way down, wasting the band's resistance and risking a strained hip flexor.
- Bending the knees heavily to make the lift easier, which shortens the lever and takes the iliopsoas out of the movement.
Preguntas frecuentes
What muscles does the band lying leg raise work?
It primarily works the iliopsoas (the main hip flexors), with the adductors (adductor brevis and longus, pectineus), sartorius, and tensor fasciae latae assisting.
Is the band lying leg raise good for beginners?
Yes. The band lets you start with light, scalable resistance and the lying position supports your spine, so it is a beginner-friendly way to build hip-flexor strength and core control.
How do I stop my lower back from arching?
Press your lower back into the floor and brace your core before each rep, and lift only as high as you can while keeping that contact. If your back lifts off, reduce the range or use a lighter band.
How many sets and reps should I do?
For most lifters, 2 to 4 sets of 10 to 15 controlled reps works well. Pick a band tension where the last couple of reps are challenging but your form stays clean.
Should I keep my legs straight?
A small bend in the knees is fine, but keep the legs mostly straight so the iliopsoas drives the hip flexion. A heavy knee bend shortens the lever and makes the movement too easy.
