What muscles does the Band Lying Leg and Hip Raise target?

This exercise primarily works the lower abs, while also engaging the upper abs and obliques as secondary muscles. The hip lift component activates the deep core for better pelvic stability.

What equipment do I need for the Band Lying Leg and Hip Raise, and are there alternatives?

You will need a resistance band looped around your ankles. If you don’t have a band, you can perform the movement without resistance or use ankle weights for added challenge.

Is the Band Lying Leg and Hip Raise suitable for beginners?

Yes, beginners can perform this exercise by focusing on controlled movement and proper form without heavy resistance. Starting without a band helps build core strength before progressing to added resistance.

What are common mistakes to avoid when doing Band Lying Leg and Hip Raises?

Avoid arching your lower back, using momentum, or swinging your legs. Keep your core engaged and move slowly to ensure the abs not the lower back are doing the work.

How many sets and reps should I do for Band Lying Leg and Hip Raises?

A good starting point is 3 sets of 10–15 reps, focusing on quality over quantity. Rest for 30–60 seconds between sets to maintain good form throughout.

Are there any safety tips for performing Band Lying Leg and Hip Raises?

Keep your lower back pressed into the floor and avoid jerking movements. If you feel strain in your back or hips, reduce the range of motion and ensure proper positioning.

What variations can I try to make the Band Lying Leg and Hip Raise more challenging?

You can add ankle weights, increase band tension, or perform the movement more slowly to increase time under tension. Advanced users might hold the hip raise for a few seconds at the top for extra core activation.

Band Lying Leg and Hip Raise

Target Muscles

Primary:

Lower Abs

Secondary:

Upper Abs

Obliques

Equipment Required

Bands

Exercise Type

Reps Only

How To Do

Lie flat on your back with a resistance band looped around your ankles and your arms by your sides. Keeping your legs straight and core engaged, lift your legs up until they are vertical, then raise your hips off the floor by pushing your feet toward the ceiling. Lower your hips and legs back down with control, avoiding arching your lower back.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your arms extended by your sides for stability.
Secure a resistance band to a sturdy anchor point and loop it around your ankles.
Keep your legs straight and engage your core muscles.
Slowly lift your legs upward, keeping them straight, until they are perpendicular to the floor.
Once your legs are vertical, continue the movement by lifting your hips off the ground, pushing your feet toward the ceiling.
Pause briefly at the top of the movement, squeezing your abdominal muscles.
Slowly lower your hips back to the ground and then lower your legs back to the starting position.
Repeat for the desired number of repetitions.

Explore more lower abs exercises or bands exercises in our exercise library.

Alternative Exercises

Band Lying Leg Raise

Lower Abs

Bands

Cable Reverse Crunch

Lower Abs

Bands

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Frequently Asked Questions

What muscles does the Band Lying Leg and Hip Raise target?: This exercise primarily works the lower abs, while also engaging the upper abs and obliques as secondary muscles. The hip lift component activates the deep core for better pelvic stability.
What equipment do I need for the Band Lying Leg and Hip Raise, and are there alternatives?: You will need a resistance band looped around your ankles. If you don’t have a band, you can perform the movement without resistance or use ankle weights for added challenge.
Is the Band Lying Leg and Hip Raise suitable for beginners?: Yes, beginners can perform this exercise by focusing on controlled movement and proper form without heavy resistance. Starting without a band helps build core strength before progressing to added resistance.
What are common mistakes to avoid when doing Band Lying Leg and Hip Raises?: Avoid arching your lower back, using momentum, or swinging your legs. Keep your core engaged and move slowly to ensure the abs not the lower back are doing the work.
How many sets and reps should I do for Band Lying Leg and Hip Raises?: A good starting point is 3 sets of 10–15 reps, focusing on quality over quantity. Rest for 30–60 seconds between sets to maintain good form throughout.
Are there any safety tips for performing Band Lying Leg and Hip Raises?: Keep your lower back pressed into the floor and avoid jerking movements. If you feel strain in your back or hips, reduce the range of motion and ensure proper positioning.
What variations can I try to make the Band Lying Leg and Hip Raise more challenging?: You can add ankle weights, increase band tension, or perform the movement more slowly to increase time under tension. Advanced users might hold the hip raise for a few seconds at the top for extra core activation.