Lying Band Straight Leg Raise

준비 자세

1. 01Anchor the band low, beyond your feet, and loop it around both ankles or the arches.
2. 02Lie flat with legs extended toward the anchor and light band tension at the bottom.
3. 03Place hands at your sides or under the hips for support.
4. 04Press the lower back gently toward the floor and brace.

수행

1. 01Exhale and raise both straight legs toward vertical against the band.
2. 02Keep the knees extended and the lower back in contact with the floor.
3. 03Stop when the legs are near vertical or when the pelvis starts to lose position.
4. 04Lower slowly, fighting the band pull, without letting the heels rest between reps.

체크포인트

• -Lower back stays pressed down throughout the raise and the descent.
• -Knees stay straight or in a fixed soft bend the entire set.
• -The band pulls hardest near the top; do not let it whip the legs down.
• -The pelvis tilts slightly posterior at the top rather than the back arching.

흔한 실수

• -Arching the lower back as the legs descend.
• -Bending the knees more as fatigue sets in.
• -Dropping the legs quickly on the eccentric.
• -Anchoring the band so high that tension disappears at the bottom.