Resistance Band Leg Lift
Description
The resistance band leg lift is a lying leg raise with a resistance band looped around both ankles or feet, anchored to a point behind your head. The band pulls your legs back as you lift them, adding resistance to the lower ab and hip flexor movement.
Muscle Group
Equipment Required
Resistance Band Leg Lift Instructions
- Anchor a resistance band to a low point behind your head (bed frame, pole).
- Lie on your back. Loop the band around both ankles. Move away from the anchor until taut.
- Lie flat with arms at your sides. Press your lower back into the floor.
- Lift both legs up toward the ceiling, keeping them straight.
- Continue until your legs are vertical (or as high as your core can maintain lower-back contact).
- Lower under control. Stop just before your feet touch the floor.
- Repeat. Use a thinner band for more reps or thicker for strength.
- If your lower back arches, bend your knees slightly.
Resistance Band Leg Lift Form & Visual
Resistance Band Leg Lift Benefits
- Adds resistance to lying leg raises
- Targets the lower abs and hip flexors
- Highly portable
- Easy to scale by band thickness
- Progressive overload beyond bodyweight
- Joint-friendly
Resistance Band Leg Lift Muscles Worked
- Rectus abdominis (lower)
- Hip flexors (iliopsoas)
- Obliques
- Quadriceps (keeping legs straight)
Resistance Band Leg Lift Variations & Alternatives
- Lying Leg Raise
- Hanging Leg Raise
- Band Reverse Crunch
- Weighted Leg Raise
- Flutter Kicks with Band
