Resistance Band Lying Bent Knee Raise exercise animation (Male)

Resistance Band Lying Bent Knee Raise

Target muscle
Iliopsoas, Rectus Abdominis
Synergist muscles
Quadriceps, Sartorius
Equipment
Resistance Band
Body part
Waist
Type
Strength

The Resistance Band Lying Bent Knee Raise targets the iliopsoas and rectus abdominis while engaging the quadriceps and sartorius as synergists. Performed flat on your back with a resistance band looped around your feet, it adds progressive tension to the hip flexion movement, making it suitable for building core and hip flexor strength with controlled resistance.

How to do the Resistance Band Lying Bent Knee Raise

  1. 1Lie flat on your back on a mat with your legs extended and your arms at your sides, palms facing down.
  2. 2Loop a resistance band around the soles of both feet and hold the ends of the band with your hands, anchoring them against the floor beside your hips.
  3. 3Bend both knees and draw them toward your chest until your thighs are perpendicular to the floor, keeping tension in the band throughout.
  4. 4Pause briefly at the top of the movement with your lower back pressed into the mat.
  5. 5Slowly lower your feet back toward the starting position, resisting the pull of the band on the way down.
  6. 6Stop before your feet touch the floor to maintain tension in your core and hip flexors.
  7. 7Repeat for the target number of repetitions, controlling the tempo on both the lifting and lowering phases.

Form tips

  • Keep your lower back flat against the mat throughout the movement to protect your lumbar spine and ensure the iliopsoas and rectus abdominis do the work.
  • Choose a band resistance that allows you to complete the full range of motion without your hips lifting off the floor.
  • Exhale as you raise your knees and inhale as you lower them to maintain intra-abdominal pressure.
  • Squeeze your core before initiating each rep so your pelvis stays stable rather than rocking.
  • Move at a slow, deliberate tempo — a two-second lift and three-second lower maximizes time under tension on the hip flexors.

Common mistakes

  • Letting the lower back arch off the mat: this transfers load away from the target muscles and compresses the lumbar spine, increasing injury risk.
  • Using momentum to swing the knees up: swinging reduces muscle activation and places sudden stress on the hip joints instead of building controlled strength.
  • Allowing the band to go slack at the top: losing tension removes the resistance benefit and turns the exercise into a bodyweight movement.
  • Dropping the legs too quickly on the descent: a fast lowering phase eliminates the eccentric stimulus, which is where much of the strength gain occurs.
  • Holding your breath: breath-holding spikes intra-thoracic pressure and reduces core stability; breathe in a consistent rhythm throughout each rep.

Frequently asked questions

What muscles does the Resistance Band Lying Bent Knee Raise work?

The primary muscles worked are the iliopsoas and rectus abdominis. The quadriceps and sartorius act as synergists, assisting the hip flexion movement throughout the exercise.

How does a resistance band change this exercise compared to a standard lying bent knee raise?

Adding a resistance band increases the load progressively through the range of motion. The band is most stretched — and therefore provides the most resistance — near the top of the movement, where hip flexors are typically strongest, allowing for a more challenging stimulus than bodyweight alone.

What resistance band strength should I use for this exercise?

Start with a light band that lets you complete 10–15 reps with controlled form and without your lower back lifting off the mat. Progress to a heavier band only when you can maintain a flat back and full range of motion for all reps.

Can this exercise help with lower back pain?

Strengthening the hip flexors and core through controlled exercises like this can support lumbar stability over time. However, if you currently have lower back pain, consult a healthcare professional before adding hip flexion exercises to your routine, as improper form can aggravate certain conditions.

How many sets and reps should I do for the Resistance Band Lying Bent Knee Raise?

For general strength and core development, 3 sets of 10–15 reps with a moderate band works well. Focus on control rather than volume, especially when learning the movement.

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