Band Lying Leg And Hip Raise

Body Part: Waist

Muscle: Abs

Equipment: Band

Band Lying Leg And Hip Raise is a floor-based core exercise that combines a straight-leg raise with a small hip curl. The band adds resistance through the long lever of the legs, so the abs have to control both the upward lift and the slow lowering phase instead of letting the movement swing loose.

The main work comes from the rectus abdominis, with the external obliques, transversus abdominis, and hip flexors helping to stabilize and guide the pelvis. Compared with a simple leg raise, the small hip lift at the top makes the lower abs work harder to posteriorly tilt the pelvis and keep the ribs from flaring.

A good setup starts with lying flat on a mat, band looped around the feet or ankles, and the band anchored so it pulls from the end of the legs. Keep the shoulders relaxed on the floor, arms slightly out for balance, and legs long before each rep so you can feel the band tension before you move.

Each repetition should begin with a tight brace and a slight tuck of the pelvis, then a controlled lift of the legs until the hips begin to peel off the floor. Finish by curling the tailbone up, bringing the knees a little closer to the chest, and then lowering the legs back down under control without letting the low back arch away from the mat.

This movement is useful as an accessory core drill when bodyweight leg raises are no longer challenging enough but you still want a clean, low-equipment option. It also works well in trunk-control work for athletes, because the band makes the body fight both extension and momentum. Keep the range pain-free, especially in the low back, and shorten the lever or reduce band tension if the hips cannot stay organized on the way down.

Instructions

• Lie face up on a mat and loop the band around your feet or ankles with the other end anchored so it pulls from the direction shown in the image.
• Place your arms slightly out from your sides for balance and extend your legs long with a small bend in the knees if the band feels too aggressive.
• Press your low back gently into the floor by tucking your pelvis before the first rep.
• Brace your abs and lift your legs together until the band stays taut and your hips begin to lighten off the mat.
• Continue curling the pelvis upward so your tailbone peels off the floor and your knees travel a little closer to your chest.
• Hold the top briefly without letting your lower back arch or your legs swing past control.
• Lower your hips and legs slowly until your back returns to the mat and your legs are nearly straight again.
• Reset the pelvis, breathe, and repeat for the planned number of repetitions before releasing the band tension.

Tips & Tricks

• Keep the band anchor low and steady so the resistance line does not change as your feet move.
• If your lower back starts arching, stop the descent earlier and keep the pelvis tucked instead of chasing a bigger range.
• Think about curling the pelvis toward your ribs, not just lifting the feet higher.
• A slight knee bend can help if the band is pulling too hard against a straight-leg position.
• Exhale as the hips peel up and the band gets tight; inhale as you lower under control.
• Keep the toes pulled slightly back so the band stays seated and does not slide on the feet.
• Use a slow lowering phase, because that is where the abs have to resist the band most.
• If the hip flexors cramp, reduce the height of the lift and focus on keeping the ribs down.

Frequently Asked Questions

What muscles does Band Lying Leg And Hip Raise work?

It primarily trains the rectus abdominis, with the obliques, transversus abdominis, and hip flexors helping stabilize the pelvis during the curl.

Where should the band sit for Band Lying Leg And Hip Raise?

Loop it around the feet or ankles and anchor it so it pulls from the end of the legs. The line of pull should stay consistent through the whole rep.

Is Band Lying Leg And Hip Raise more like a leg raise or a reverse crunch?

It is closer to a leg raise with a reverse-crunch finish. The key difference is the small hip lift at the top, where the pelvis curls off the floor.

Why do I feel this in my hip flexors so much?

If the legs stay too straight and the pelvis does not tuck, the hip flexors take over. Shorten the range and focus on curling the tailbone up to shift more work to the abs.

Can beginners do Band Lying Leg And Hip Raise?

Yes, but start with light band tension and a small range of motion. Beginners usually do better with a slight knee bend and a slower lowering phase.

How do I know if I am lifting my hips correctly?

At the top, the tailbone should peel off the floor and the pelvis should curl toward your chest. If your feet just swing upward while the low back arches, the hip raise is missing.

What is the safest way to progress this exercise?

Add band tension only after you can keep the same pelvis position on every rep. Extra range is less useful than a clean curl and controlled lowering.

What should I do if my lower back feels uncomfortable?

Reduce the range, keep the ribs down, and stop the descent before the back arches. If discomfort continues, switch to a smaller-range reverse crunch variation.