Resistance Band Lying Leg Raise

Also known as: banded lying leg raise, lying leg raise with band, band leg raise

In SetGrip: Banded Lying Leg Raise

Secondary muscles
Hip Flexors
Body part
Core
Position
Lying
Laterality
Bilateral (both sides together)
Category
Strength

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Looping a band around your arches adds resistance that grows as your legs travel toward vertical, so the top of the lying raise finally offers something to fight against. It also loads the lowering phase, which the plain bodyweight version mostly gives away; resist the band on the way down rather than letting it snap your legs back.

How to do the Resistance Band Lying Leg Raise

  1. Lie flat on your back with your legs straight and your feet together.
  2. Place the band around the arches of your feet and hold the ends of the band with your hands.
  3. Engaging your abs, lift both legs off the ground until they are perpendicular to the floor.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.

Muscles worked

Primary

Abs · Core

The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.

Secondary

  • Hip Flexors — The hip flexors lift the legs during the first half of the movement and will do all the work if the pelvis never tilts.

Common mistakes

  • Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
  • Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
  • Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
  • Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.

Sets, reps and where it fits

GoalSets × repsRest
Strength3 × 8–1260 s
Endurance2–3 × 15–2545 s

Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.

Variations and alternatives

Similar exercises

Without resistance band

Easier and harder

Frequently asked questions

What muscles does the Resistance Band Lying Leg Raise work?

The Resistance Band Lying Leg Raise primarily works the abs. It also involves the hip flexors, which assist the movement and stabilise the joints.

Is the Resistance Band Lying Leg Raise good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Resistance Band Lying Leg Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Resistance Band Lying Leg Raise?

If you cannot do the Resistance Band Lying Leg Raise, try the Hanging Leg Raise, the Captain's Chair Leg Raise or the Flat Bench Leg Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Resistance Band Lying Leg Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.

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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.