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
- Resistance Band Bent Leg Raises Instructions
- Video Tutorial
- Resistance Band Bent Leg Raises Muscles
- Benefits of Resistance Band Bent Leg Raises
- Tips for Performing Resistance Band Bent Leg Raises
- Benefits and Tips Video
- Frequent Mistakes To Avoid
- Variations and Complementary Exercises
- Opposing Complementary Exercises
Resistance Band Bent Leg Raises Summary
- Primary Muscles: Iliopsoas and Psoas Major
- Secondary Muscles: 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 Instructions
- 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.
Resistance Band Bent Leg Raises Muscles
- Psoas Major
- Adductor Brevis
- Adductor Longus
- Tensor Fasciae Latae
- Deltoid – Anterior
- Pectoralis Major – Sternal
- Pectoralis Minor
- Rectus Abdominis
- Triceps Brachii
Benefits of Resistance Band Bent Leg Raises
Resistance Band Bent Leg Raises are an excellent way to strengthen the iliopsoas and psoas major muscles. This exercise allows for a greater range of motion and intensity than traditional abdominal exercises, such as crunches or sit-ups. It also engages the hip flexors and core, helping to increase stability and balance in the lower body. The resistance band provides an added challenge for these muscles, which can be used to increase strength and endurance. Additionally, Resistance Band Bent Leg Raises can help improve posture and coordination, as well as help prevent injury by strengthening the muscles that support the lower back.
Tips for Performing Resistance Band Bent Leg Raises
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.
Benefits and Tips Video
Frequent Mistakes 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.
Variations and Complementary Exercises
If you are looking for variations, complementary, or alternative exercises for the Resistance Band Bent Leg Raises, there are several different exercises you can do that will help you get the same results. Below, you will find a list of exercises that target the same muscles as the Resistance Band Bent Leg Raises.
Scissor Kicks: Scissor Kicks are an effective alternative or complementary exercise to Resistance Band Bent Leg Raises. This exercise strengthens the core and lower body, while also engaging the arms and upper body. To perform Scissor Kicks, lie on your back with your legs in the air. Keep your legs straight and move them back and forth in a scissoring motion. This exercise can be done with or without a resistance band for extra resistance. Scissor Kicks are an excellent way to build strength in the lower body and core, as well as improving balance, coordination, and flexibility.
Lying Knee Up: Lying Knee Up is an effective and accessible exercise that can be used to supplement or replace Resistance Band Bent Leg Raises. It targets the same muscles in the hips and glutes, and can be done without any equipment. To do this exercise, lie on your back with your arms by your sides and your knees bent. Keeping your core engaged, raise one knee up towards your chest and then lower it back down. Repeat with the other leg. This exercise can be done for time or reps, and can be modified to increase or decrease intensity. Lying Knee Up is a great way to strengthen and tone the hips and glutes without the need for expensive equipment.
Leg Lift: Leg Lift is a great complementary or alternative exercise to Resistance Band Bent Leg Raises. This exercise works the same muscles, but it allows for a slightly different range of motion. To do this exercise, lie flat on your back with your legs straight out and lift one leg up towards the ceiling as high as possible. Hold for a few seconds and lower the leg back to the starting position. This exercise can be performed with both legs at the same time or alternating between legs. By switching up the range of motion, this exercise is a great way to keep your core muscles active and challenge them in different ways.
Check Out These Top Resistance Band Exercises
L Sit Hold: The L Sit Hold is a great alternative or complementary exercise to Resistance Band Bent Leg Raises. It requires no equipment and targets the same muscle group, while providing an added challenge in balance and core stability. The L Sit Hold requires you to sit on the ground with your legs straight out in front of you and your arms supporting your weight behind you, lifting your hips off the ground. This exercise works the quads, glutes, and core muscles, making it a great addition to any workout routine. Additionally, this exercise can be done anywhere, making it a great option for those with limited access to gym equipment.
Hollow Bench Hold: Hollow Bench Hold is a great complementary exercise to Resistance Band Bent Leg Raises, as it emphasizes the same muscles in the core and lower body. This exercise is performed by lying on your back with your legs together and arms extended above your head. You then contract your core muscles and lift your legs and arms off the ground for a few seconds before returning to the starting position. This exercise is an alternative to Resistance Band Bent Leg Raises, since it focuses on the same muscles but does not require any additional equipment or weight. Hollow Bench Hold can be used as an effective way to strengthen the core and lower body without having to use any extra equipment.
Hip Lift: Hip Lift is an excellent complementary or alternative exercise for Resistance Band Bent Leg Raises. It works the same muscles in the lower body, but also activates the core muscles to engage the entire body. To perform a hip lift, start by lying on your back with your knees bent and feet flat on the ground. Engage your core and press your feet into the ground, pushing your hips up toward the sky. Hold this position for a few seconds before slowly lowering your hips back to the ground. This exercise can help strengthen the glutes, hamstrings, and core muscles, making it a great addition to any workout routine.
Opposing Complementary Exercises
In order to maximize the effectiveness of Resistance Band Bent Leg Raises, it is important to include exercises that target the opposing muscle groups. Doing so will help to balance out the muscles and ensure that your body is receiving the full benefits of this exercise. Here are some exercises that you can incorporate into your routine to work the opposing muscle groups:
Bird Dog Plank: Bird Dog Plank is an excellent complement to Resistance Band Bent Leg Raises, as it works the opposing muscle group. This exercise focuses on engaging the core and lower back muscles while also strengthening the arms and shoulders. Bird Dog Plank requires you to balance on your hands and knees while simultaneously extending your left arm and right leg straight out. This exercise helps to improve posture, balance, and coordination while strengthening your core and lower back muscles. Combining Resistance Band Bent Leg Raises with Bird Dog Plank will help you target both the front and back of the body for a well-rounded workout.
45 Degree Twisting Hyperextension: The 45 Degree Twisting Hyperextension is an excellent complementary exercise to Resistance Band Bent Leg Raises as it works the opposing muscle group. This exercise targets the lower back, glutes, and hamstrings, helping to build strength and stability in the posterior chain. It helps to maintain a good posture and balance as well as improve core stability. This exercise also helps to increase flexibility in the hips, which is important for proper movement when performing Bent Leg Raises. The 45 Degree Twisting Hyperextension is a great way to build strength in the posterior chain while also improving balance and flexibility.
Cable Glute Kickbacks: Cable Glute Kickbacks and Resistance Band Bent Leg Raises are complementary exercises that target opposing muscle groups. Cable Glute Kickbacks target the glutes and hamstrings by working the hip extension, while Resistance Band Bent Leg Raises target the quadriceps by engaging the hip flexion. These exercises can be done together to work both sets of muscles, while also providing an effective workout for the lower body. The Cable Glute Kickbacks will help to strengthen the posterior chain, while the Resistance Band Bent Leg Raises will help to strengthen the anterior chain. This combination of exercises will help to provide a balanced workout that strengthens all areas of the lower body.
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.
References: Wikipedia | ExRx.net | PubMed.gov