Male model ex_ZUPFRA

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Band

Resistance Band Lying Bent Knee Raise

beginnerstrength

Resistance Band Lying Bent Knee Raise is a beginner isolation strength exercise that works the abs (waist), with the hip flexors and quadriceps assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Hip Flexors · Iliopsoas
Quadriceps · Quadriceps Femoris

How to do Resistance Band Lying Bent Knee Raise

Attach the resistance loop band to a low anchor point and lie on your back with your knees bent and feet touching together. Wrap the other end of the loop resistance band over your feet. Place your arms on the floor by your sides.
Keep both legs straight and a few inches off the floor.
Slowly bend your knees and bring your legs up until your thighs are perpendicular to the floor and for a 90 degree.
Straighten your legs to the starting position with control and repeat for the desired number of repetitions.

Form tips

Focus on engaging your abdominals throughout the movement.
Avoid lifting your lower back off the floor; keep it pressed down for the duration of the exercise.
Maintain a slight bend in your knee if necessary to reduce strain.

Resistance Band Lying Bent Knee Raise alternatives

Bent Knee Lying Twist

Abs · beginner

Bent Knee Lying Twist (On Stability Ball)

Abs · beginner

Lying Leg Raise

Abs · beginner

Flat Knee Raise

Abs · intermediate

More abs exercises

Resistance Band Lying Leg Raise

Abs · beginner

Alternate Lying Floor Leg Raise

Abs · beginner

Lying Abs Resistance Band

Abs · beginner

Front Lever Raise

Abs · advanced

Hanging Oblique Knee Raise

Bench Knee Tucks

Alternate Leg Raise

Bent Over Twist

Resistance Band Lying Bent Knee Raise FAQ

What muscles does Resistance Band Lying Bent Knee Raise work?

Resistance Band Lying Bent Knee Raise mainly works the abs in the waist (Rectus Abdominis). The hip flexors and quadriceps work as secondary muscles.

What equipment do you need for Resistance Band Lying Bent Knee Raise?

You need a band.

How many sets and reps of Resistance Band Lying Bent Knee Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Resistance Band Lying Bent Knee Raise good for beginners?

Yes. Resistance Band Lying Bent Knee Raise is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Resistance Band Lying Bent Knee Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Resistance Band Lying Bent Knee Raise?

Other exercises for the abs include Bent Knee Lying Twist, Bent Knee Lying Twist (On Stability Ball), Lying Leg Raise and Flat Knee Raise.

For developers

Use Resistance Band Lying Bent Knee Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_ZUPFRA" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_ZUPFRA",
  "name": "Resistance Band Lying Bent Knee Raise",
  "model": "male",
  "target": "Abs",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_ZUPFRA/mp4-720.mp4?…",
    "poster": "https://…/ex_ZUPFRA/poster.jpg?…"
  }
}