Resistance Band Lying Bent Knee Raise

Muscles worked

Setup

1. Secure a resistance band to a low, sturdy anchor point behind you.
2. Lie on your back with your head toward the anchor point and loop the band around the tops of both feet.
3. Scoot away from the anchor until there is light tension in the band when your knees are bent at 90 degrees.
4. Place your hands flat on the floor by your sides or under your glutes for extra lower back support.

How to do it

1. Exhale and pull your knees toward your chest by contracting your abdominals, resisting the pull of the band.
2. Continue the movement until your hips slightly lift off the floor for a peak contraction.
3. Inhale and slowly lower your feet back toward the starting position, maintaining a 90-degree bend in the knees.
4. Stop just before your feet touch the ground to keep constant tension on the abs.

Form checklist

• Keep your lower back pressed firmly into the floor at all times.
• Avoid using momentum or swinging your legs to pull the band.
• Ensure your neck remains neutral and your shoulders stay relaxed on the floor.
• Maintain a consistent 90-degree angle at the knees throughout the set.

Pro tips

• Focus on a posterior pelvic tilt, imagining you are pulling your belly button toward your spine to initiate the lift.
• At the top of the movement, pause for one second to fight the band's resistance and maximize muscle fiber recruitment.

Make it harder

• Perform the movement with straighter legs to increase the lever arm and difficulty.
• Increase the distance from the anchor point to heighten the resistance of the band.

Frequently asked

What muscles does the resistance band lying bent knee raise work?

The resistance band lying bent knee raise primarily targets the abs, and also works the obliques as secondary muscles.

What equipment do you need for the resistance band lying bent knee raise?

The resistance band lying bent knee raise uses resistance band.

Is the resistance band lying bent knee raise good for beginners?

The resistance band lying bent knee raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals