How to do the Single Leg Mini Band Lying Leg Raise
- Band above knees, lie on your back, legs straight.
- Press your lower back into the floor and keep your ribs pulled down.
- Raise one straight leg against the band.
- Lower slowly to just above the floor, then repeat.
Full technique — 6 steps
- Place a mini band around both thighs just above your knees and lie on your back with legs straight and together.
- Rest your arms along your sides with palms down on the floor.
- Press your lower back into the floor and keep your ribs pulled down.
- Keep one leg flat on the floor and raise the other leg with the knee straight, up to about 70 degrees.
- Lower the leg slowly against the band until the heel is just above the floor.
- 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
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.
