Abs · Resistance bands

Resistance Band Lying Bent Knee Raise

The resistance band lying bent knee raise is an isolation core exercise designed to target the lower rectus abdominis and hip flexors. Adding band resistance increases tension at peak contraction, making it an effective movement for the middle or end of an abdominal workout.

Muscles: Abs
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the loop band to a low point near the floor and loop the other end over the tops of your feet.
Lie on your back far enough away that the band is taut, legs extended, hands on the floor at your sides.
Inhale, then as you exhale, bend your knees and pull them up toward your chest against the band's resistance.
Keep your lower back pressed into the floor throughout.
Inhale and slowly extend your legs back to the starting position without letting the band go slack.

Common mistakes

Arching the lower back off the floor during leg extension shifts mechanical stress to the lumbar spine and disengages the abs.
Rushing the negative phase allows the band to snap the legs back, eliminating valuable eccentric muscle engagement.
Setting up too close to the anchor point causes the band to go completely slack at the bottom of the movement.

Tips

Actively brace your core and press your lower back flat against the floor before starting the pull.
Pause for a brief second when your knees reach your chest to maximize muscle activation.
Keep your feet slightly elevated throughout the set to maintain continuous resistance against the band.

Sets and reps

Aim for 3 to 4 sets of 12 to 20 slow, controlled repetitions with 45 to 60 seconds of rest between sets.

Muscles worked

Resistance Band Lying Bent Knee Raise: abs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Is this exercise safe if you have lower back issues?

Bending the knees reduces the lever arm on the lower back compared to straight-leg raises, but if you feel any sharp pain, stop immediately and consult a professional.

What muscles does this exercise target?

It primarily recruits the rectus abdominis with an emphasis on the lower region, along with the iliopsoas and other hip flexors acting against the band.

Similar exercises

All abs exercises →