Band Lying Straight Leg Raise
Also known as: lying band straight leg raise
Built around accommodating band tension, Band Lying Straight Leg Raise fits at the end of any workout and builds bracing strength that carries over.
How to do Band Lying Straight Leg Raise
- Lie flat on your back with your legs straight and your feet together.
- Place the band around the arches of your feet and hold the ends of the band with your hands.
- Engaging your abs, lift both legs off the ground until they are perpendicular to the floor.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Band Lying Straight Leg Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Resist the snap-back instead of letting it pull you.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Step further from the anchor to raise tension.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Move up a band thickness once the top feels light.
Common Band Lying Straight Leg Raise Mistakes
Standing so close that tension disappears at the start
Step back until the band is already taut in the starting position.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Band Lying Straight Leg Raise
Swap Band Lying Straight Leg Raise For
Band Lying Straight Leg Raise — Frequently Asked Questions
How do you do the Band Lying Straight Leg Raise?
Lie flat on your back with your legs straight and your feet together. Place the band around the arches of your feet and hold the ends of the band with your hands. Engaging your abs, lift both legs off the ground until they are perpendicular to the floor. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Lying Straight Leg Raise work?
The Band Lying Straight Leg Raise primarily targets the abs. It is classified as a core exercise and is performed with a resistance band.
How many sets and reps of the Band Lying Straight Leg Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Step further from the anchor to raise tension. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Lying Straight Leg Raise good for beginners?
Yes. The Band Lying Straight Leg Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Lying Straight Leg Raise?
Try the Kneeling Plank Tap Shoulder (male), Barbell Press Sit-up or the Dumbbell Side Bend. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band Lying Straight Leg Raise the same as the lying band straight leg raise?
Yes. The Band Lying Straight Leg Raise is also commonly called the lying band straight leg raise. Different gyms and training programs label it differently, but "lying band straight leg raise" refer to this same movement.
