# Single Leg Mini Band Lying Leg Raise

A lying straight-leg raise with a mini band around both thighs, lifting one leg at a time against the band. Trains the hip flexors and the front of the thigh while the other leg holds the band down.

- Beginner · Isolation
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-lying-leg-raise/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-mini-band-lying-leg-raise/

## Muscles worked

- Hip flexors: 9/10
- Quads: 7/10
- Hip adductors: 3/10

## How to do the Single Leg Mini Band Lying Leg Raise

1. Band above knees, lie on your back, legs straight.
2. Press your lower back into the floor and keep your ribs pulled down.
3. Raise one straight leg against the band.
4. Lower slowly to just above the floor, then repeat.

### Full technique — 6 steps

1. Place a mini band around both thighs just above your knees and lie on your back with legs straight and together.
2. Rest your arms along your sides with palms down on the floor.
3. Press your lower back into the floor and keep your ribs pulled down.
4. Keep one leg flat on the floor and raise the other leg with the knee straight, up to about 70 degrees.
5. Lower the leg slowly against the band until the heel is just above the floor.
6. Complete all reps on one side before switching legs.

## Common mistakes

- Bending knees to shorten range
- Lower back arching off floor
- Swinging the leg with momentum
- Lifting the bottom leg off the floor
- Rotating the pelvis open

## Form cues

- Keep knees straight
- Flatten lower back first
- Keep ribs down
- Bottom leg stays down

## How much to do

- **Strength**: 2–3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth**: 3 sets of 12–15 reps · rest 45 s · 3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 30 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Single Leg Mini Band Lying Leg Raise work?

Primary: Hip flexors 9/10, Quads 7/10. Also works: Hip adductors 3/10.

### When should I do the Single Leg Mini Band Lying Leg Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Single Leg Mini Band Lying Leg Raise?

Strength: 2–3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3 sets of 12–15 reps, rest 45 s, 3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 30 s, 3–4 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/