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Hip Flexors · Beginner

Band Lying Single Straight-Leg Raise

Single straight-leg raise against a loop band while the opposite leg stays pressed to the floor as the anchor.

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Exercise overview

Training details

Hip FlexorsAbsQuadriceps

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with a loop resistance band around both ankles and both legs straight.
  2. 02Brace your abdomen and press one heel firmly into the floor to anchor the band.
  3. 03Keeping the other knee straight, raise that leg toward the ceiling against the band tension.
  4. 04Stop at the highest point you can reach without the anchored heel lifting or the lower back arching.
  5. 05Lower the working leg slowly, complete the prescribed repetitions, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand lying leg raiseRelated variationLying Leg Raises

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHip Flexor Band PullsComparable substituteLying Hip Straight Leg RaiseComparable substituteLying Single Leg RaiseComparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteHanging Leg Raise

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