Feature image of Resistance Band Bent Leg Raises Good Form For A Trim Waist.

Resistance Band Bent Leg Raises Good Form For A Trim Waist

Resistance Band Bent Leg Raises genuinely are a perfect activity to tone your Iliopsoas and Psoas Major. You may likely find it’s tough to strengthen your Iliopsoas and Psoas Major at home. Fortunately, this straight forward compound pull exercise, you only require a resistance band and a door anchor. This is a great way to add resistance to really work your lower abs and hips.

Resistance Band Bent Leg Raises Summary

  • Primary Muscles Worked: Iliopsoas, and Psoas Major
  • Other Muscles (Secondary) Worked: Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae
  • Equipment: Resistance band and door anchor
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Auxiliary

Resistance Band Bent Leg Raises Procedure

  • Connect each end of your resistance band to your ankles and hook up the center of the band to a door anchor near the bottom of the door.
  • Step away from your anchor point until the band is tight. You may require a chair to hold onto for balance, or you can use a wall if that is convenient.
  • Additionally, if you need to tighten the band more you can wrap it around your support leg.
  • Now, start with your leg extended behind you toward the anchor point.
  • Next, raise your knee up by pulling with your abs, squeeze your abs at the top. Try to maintain your back straight while raising your leg to better engage your abs.
  • Then lower your back to pointing the anchor.
  • Repeat for some 8-12 reps and then switch legs.

Woman Performing resistance band bent leg raises with MuscleMagFitness Logo in the background.

Utilized Muscles

Target (Agonist)

  • Iliopsoas
  • Psoas Major

Synergists

  • Adductor Brevis
  • Adductor Longus
  • Pectineus
  • Sartorius
  • Tensor Fasciae Latae

Dynamic Stabilizers

  • None

Stabilizers

  • Deltoid – Anterior
  • Obliques
  • Pectoralis Major – Sternal
  • Pectoralis Minor
  • Rectus Abdominis
  • Triceps Brachii

Antagonist Stabilizers

  • None
Skeletal muscle systems for a muscular woman, with muscles highlighted in red that are use during resistance band bent leg raises.

Tips for Better Results and Proper From

When you need to attain the best outcomes, adhere to these straightforward tips. Equally important, if you want to reduce the likelihood of injuries, abide by these tips.

  • Make Sure You Have Good Support. You really should have a chair or something to support yourself with, that way you can really focus on pulling against more resistance.
  • Complete The Appropriate Amount Of Sets With Rest. Your target, to begin with, should be to do 3 sets to near failure. Although, you can build up to 5 sets. If your muscle tissue isn’t exhausted at the end of 3 – 5, something should change. First, you can increase the resistance to make each rep tougher. Second, you can cut down on the rest time in between each set.
  • Use A Mirror To View Your Technique. You may well experience a little vain looking in a mirror when you are exercising, but you are not checking yourself out, you are making certain your technique is solid.
  • Focus On How You Breath. With this and most exercise movements, respiration is very important. You should certainly be exhaling out during your target muscle constriction and inhaling when your target muscles are expanding.

Frequent Mistakes You Want to Be Sure To Avoid

You have to stop these very common mistakes to manage good form and reaching your goals. Additionally

  • Don’t bend forward, bring you knee up not your head down.
  • Don’t try to go fast, this is not a speed training exercise.
  • Don’t Allow Yourself To Cheat. In most cases, cheating is utilizing momentum as a substitute for the strength of your primary muscle. Sometimes, a little bit cheating on your final rep can be beneficial to overload your muscle, although not for more than a handful of reps.

Recap Of Resistance Band Bent Leg Raises

You should certainly immediately be able to perform resistance band bent leg raises optimally. Your following step is to utilize resistance band bent leg raises as an element of a consistent weight training system.

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