Band Lever Abdominal Leg Raise
Sculpt your core with Band Lever Abdominal Leg Raises! This exercise targets your abs with added resistance, maximizing your workout.
The Band Lever Abdominal Leg Raise is a compound exercise that mainly works the core, with help from the quads. You'll need: cable machine or resistance bands.
Required Equipment
Band Lever Abdominal Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris)
Band Lever Abdominal Leg Raise Variations and Alternatives
How to do the Band Lever Abdominal Leg Raise
Attach resistance bands: Start by attaching resistance bands to the lever machine at the footrest where your heels would go and adjust the machine to fit your height.
Position your body: Stand on the machine with your back against the pad and grip the handles firmly at chest level.
Secure your feet: Place your feet under the padded bars and make sure the bands are securely attached to both your feet and the machine.
Lift your legs: Brace your core and begin the movement by slowly lifting your feet off the ground, raising your knees towards your chest by flexing at the hip. The resistance bands will make this more challenging as you lift your legs.
Pause at the top: Once you've lifted your legs as high as you can, pause briefly at the top of the movement, keeping constant tension in the abdominals.
Lower your legs: Slowly lower your legs back down to the starting position, resisting the pull of the bands as you return to the beginning of the movement.
Repeat: Repeat the lift for the desired number of repetitions and sets, ensuring to maintain control and proper form throughout the exercise.
Tips: Keep the motion controlled and avoid using momentum to swing the legs. Focus on engaging the abs throughout the entire movement for maximum benefit. If the resistance feels too easy or too difficult, adjust the bands or your foot placement to vary the tension. As with any exercise, start with lighter resistance to focus on form before increasing to a higher level of tension.
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Band Lever Abdominal Leg Raise FAQs
What muscles does the Band Lever Abdominal Leg Raise work?
The Band Lever Abdominal Leg Raise mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Band Lever Abdominal Leg Raise?
Cable machine or resistance bands.
Is the Band Lever Abdominal Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Band Lever Abdominal Leg Raise variations and alternatives?
Similar exercises include the Band Jackknife Sit-Up, Machine Ab Crunch, Lever Ab Coaster Crunch and Lever Ab & Oblique Coaster Crunch.
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