Band Lying Straight Leg Raise

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Matutunan kung paano gawin ang Band Lying Straight Leg Raise nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Hip Flexors.

Band Lying Straight Leg Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Lying Straight Leg Raise

Sundin ang mga hakbang na ito para maisagawa ang Band Lying Straight Leg Raise nang may tamang form:

  1. 1Humiga nang patag sa likod na may mga binti na tuwid at mga paa na magkasama.
  2. 2Ilagay ang band sa paligid ng mga arko ng paa at hawakan ang mga dulo ng band gamit ang mga kamay.
  3. 3I-engage ang abs at angatin ang magkabilang binti mula sa sahig hanggang perpendikular sa sahig.
  4. 4Sandaling itigil sa itaas, pagkatapos ay dahan-dahang ibaba ang mga binti pabalik sa simula.
  5. 5Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Band Lying Straight Leg Raise

Primary

abs

Secondary

hip flexors

Exercise Details

Equipment
band
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Band Lying Straight Leg Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band Lying Straight Leg Raise?

Ang Band Lying Straight Leg Raise ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Hip Flexors. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Anong equipment ang kailangan ko para sa Band Lying Straight Leg Raise?

Ang Band Lying Straight Leg Raise ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Band Lying Straight Leg Raise nang may tamang form?

Simulan sa pamamagitan ng Humiga nang patag sa likod na may mga binti na tuwid at mga paa na magkasama. Ilagay ang band sa paligid ng mga arko ng paa at hawakan ang mga dulo ng band gamit ang mga kamay. I-engage ang abs at angatin ang magkabilang binti mula sa sahig hanggang perpendikular sa sahig. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Band Lying Straight Leg Raise?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Band Lying Straight Leg Raise?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Band Lying Straight Leg Raise best for?

The Band Lying Straight Leg Raise fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

I-track ang Band Lying Straight Leg Raise sa Cora

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