Lever Banded Abdominal Leg Raise

Muscles worked

Setup

1. Attach a resistance band to the base of the leverage machine and loop the other end securely around your ankles.
2. Position yourself in the machine with your back flat against the pad and your forearms resting on the padded supports.
3. Grip the handles firmly and depress your shoulder blades to create a stable upper body base.

How to do it

1. Exhale as you lift your legs toward your chest, focusing on pulling with your lower abs against the band's resistance.
2. Continue the lift until your hips begin to tilt upward, ensuring a full contraction of the abdominal wall.
3. Inhale as you slowly lower your legs back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your lower back pressed firmly into the backrest throughout the entire movement.
• Avoid swinging your legs or using momentum to overcome the band's tension.
• Maintain a slight, consistent bend in the knees to reduce strain on the hip joints.
• Keep your neck neutral and avoid shrugging your shoulders toward your ears.

Pro tips

• Focus on initiating a posterior pelvic tilt at the top of the movement to fully engage the rectus abdominis.
• Squeeze your quadriceps throughout the movement to stabilize the legs and increase the total tension on the core.

Make it harder

• Perform the exercise with completely straight legs to increase the lever length and mechanical disadvantage.
• Incorporate a 2-second isometric pause at the peak of the movement where the band tension is highest.

Frequently asked

What muscles does the lever banded abdominal leg raise work?

The lever banded abdominal leg raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the lever banded abdominal leg raise?

The lever banded abdominal leg raise uses leverage machine and resistance band.

Is the lever banded abdominal leg raise good for beginners?

The lever banded abdominal leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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