Elite Physique The New Science of Building a Better Body

Band Lying Leg Raise
LEG RAISES
In this version of a lying leg raise, a band is used to engage the lats to provide lumbar
support. In most cases, the lat activation eliminates any low back strain, or at the very
least allows you to lift and lower your legs through a greater range of motion without
discomfort.
HOW TO DO IT
1. Attach a long resistance
band to a secure structure
about 24 inches (60
cm) from the floor. Grab
the band, and then lie
on your back with your
legs straight and feet
together.
2. With your hands wider
than shoulder width and
held over your chest, pull
your palms toward your
knees to activate your
lats (see figure a).
3. Flatten your low back
and then slowly lift your
legs until they reach
about a 45-degree angle
relative to the ground
(see figure b).
4. Slowly lower your legs
back to the starting position
and repeat.
a
b
ADVANTAGE
This variation maximally activates the lats to provide lumbar support.
COACHING CUES
• Sometimes it’s best not to lower the legs to the floor during the early stages.
Use a range of motion that’s free of any low back strain.
• Some people prefer to rest the head on a pillow to avoid neck strain.
• Avoid lifting the legs higher than approximately 60 degrees to keep tension on
the working muscles.
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