Lying leg raise on side with band
The resistance band lying leg raise is an effective core exercise that enhances strength and stability. Targeting primarily the lower abs, it also engages the hip flexors, obliques, and to a lesser extent, the quads and hamstrings. Utilizing a resistance band, this exercise adds extra tension, promoting muscle growth and endurance. Athletes can benefit from improved core stability, which is crucial for overall athletic performance, injury prevention, and enhanced functional movement. Ideal for those seeking a robust core while reducing back strain.
| Primary muscle group: | Legs |
| Exercise type: | Band |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
17
Avg. reps/set
Rating
* Based on data from the Blaze community
Description
- 1Starting Position: Lie on your side on the floor. Keep your legs straight. Place your hands in front of your body for support.
- 2Prepare for Movement: Ensure a resistance band is placed around your legs, just above your knees.
- 3Initiate Movement: Push your bottom leg (left leg if lying on your right side) into the floor for stability.
- 4Raise Your Leg: Slowly lift your top leg against the resistance of the band. Continue lifting until your foot reaches shoulder height.
- 5Lower Your Leg: Gradually lower your leg back down to the starting position.
- 6Repetitions: Repeat the movement 10–15 times.
- 7Switch Sides: After completing the repetitions, turn to lie on your opposite side and repeat the exercise.
- 8Form Check: Maintain straight legs and controlled movements throughout the exercise for optimal results and to prevent injury.
Tips & Tricks
Proper Band Placement: Ensure the resistance band is properly placed slightly above your knees. This positioning helps maintain optimal tension and effectively targets the hip abductors.
Engage Your Core: Keep your core tight and engaged throughout the movement. This helps stabilize your body and prevents any unwanted rocking, ensuring that the focus remains on the working leg.
Controlled Movements: Raise and lower your leg in a slow, controlled manner. Avoid allowing momentum to take over, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Alignment Matters: Maintain proper alignment by keeping your top leg in line with your torso and your bottom leg bent for support. This helps isolate the targeted muscle groups and promotes better form.
Breathing Technique: Exhale as you raise your leg and inhale as you lower it. Proper breathing enhances muscle engagement and overall performance.
Avoid Hyperextension: Do not overextend or twist your lower back; keep it neutral. This helps protect your spine and ensures that the exercise remains focused on your glutes and hip abductors.
Progressive Resistance: Gradually increase the resistance of the band as you become stronger. This progressive overload helps in continuous muscle growth and strength improvements.
Focus on the Outer Thigh: Ensure you are feeling the burn in your outer thigh and hip area. If you don't, you may need to adjust your form or band tension.
Shorter Range for Beginners: If you're new, start with a shorter range of motion to get accustomed to the exercise. As you build strength, gradually increase the range.
Consistency is Key: Make this exercise a regular part of your routine to see the best results. Consistent effort over time will lead to improved strength and muscle tone.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
