How to do the Resistance Band Leg Raises
Primary: Hip Flexors.
Resistance Band Leg Raises are a great exercise to target and strengthen the hip flexors, abs, and quads. Utilizing a resistance band adds an extra level of difficulty, making this exercise effective for developing lower body strength and stability. This exercise is suitable for beginners and can be done anywhere with minimal equipment.
Step by step
- 1
Attach a resistance band to a sturdy object and lie down on your back with the band looped around one ankle.
- 2
Keep your other leg bent with your foot flat on the floor.
- 3
With your hands at your sides, lift the leg with the resistance band, keeping it as straight as possible.
- 4
Raise your leg until it forms a 90-degree angle with your body, then slowly lower it back down.
- 5
Repeat the movement for the recommended number of reps before switching to the other leg.
Coaching cues
- Keep your core engaged throughout the entire movement to maintain proper form.
- Control the movement both when lifting and lowering the leg to maximize muscle engagement.
- Make sure to breathe steadily, exhaling as you lift the leg and inhaling as you lower it.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Resistance Band Leg Raises alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Resistance Band Leg Raises work?
Primary: Hip Flexors.
How many sets and reps of Resistance Band Leg Raises should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Resistance Band Leg Raises?
Same movement pattern, different equipment: Standing Knee Raises, Banded Hamstring Curl, Hip Adduction Machine, Dumbbell Calf Raise, Leg Extension, Lying Leg Curl.
Is the Resistance Band Leg Raises good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.