Instructions

1

Lie on your side with your body in a straight line, bottom leg bent for stability, top leg extended, elbow and forearm supporting your upper body on the ground

2

Position yourself on your side with core engaged, keep hips stacked vertically, maintain neutral spine alignment with head in line with body

3

Lower the top leg down toward the ground in a controlled manner, feeling a gentle stretch through the hip and glute region, maintaining body alignment

4

Press through the glute and hip to lift the top leg back up to starting position or slightly above parallel, squeeze the glute muscle at the top of the movement, return with control

PRIMARY MUSCLESGluteus Maximus

SECONDARY MUSCLESHamstrings, Erector Spinae, Quadriceps

EQUIPMENTResistance Band

DIFFICULTYBeginner

Overview

The Resistance Band Lying Leg Raise is an incredibly effective Strength, Stretching movement designed to fully engage the Gluteus Maximus. By utilizing Resistance Band, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Hips development.

Benefits

Improves overall Hips stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Gluteus Maximus and associated synergists.
Significantly enhances the structural integrity and power of the Gluteus Maximus.
Utilizes Resistance Band to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Using excessive momentum to swing the Resistance Band rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Gluteus Maximus engagement.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Erector Spinae, Quadriceps to maintain control of the Resistance Band.

Exercise Variations

Dumbbell Resistance Band Lying Leg Raise
Cable Resistance Band Lying Leg Raise
Banded Resistance Band Lying Leg Raise

Resistance Band Lying Leg Raise