How to do a Partner Banded Reverse Leg Raise
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Partner Banded Reverse Leg Raise
Target muscles worked
Instructions for Proper Form
Partner Banded Reverse Leg Raise is a compound bodyweight exercise that primarily targets the glutes and hamstrings. The use of a resistance band adds additional resistance and forces more muscle activation while your partner provides guidance and support to maintain form. This is a great exercise for adding variety to your lower body workouts, building muscle mass, and strength in your posterior chain.
- Partner 1: Lie down on your back in front of your partner with your head between their feet and your legs extended toward the ceiling.
- Partner 1: Grasp your partner’s ankles for support.
- Partner 2: Stand by your partner’s head, and secure a loop band around your partner’s ankles.
- Partner 2: Hold the loop band with both hands, and step backward and away from your partner’s head until there’s tension on the loop band.
- Partner 2: Keep your core engaged to maintain balance and support as your partner performs their reps.
- Partner 1: Engage your core, quads, glutes and calves to maintain proper form and posture throughout the movement.
- Partner 1: Engage your glutes and hamstrings to pull against the loop band and lower your legs towards the floor. Be careful not to allow the loop band to slide down your legs.
- Switch positions with your partner, and repeat.
Alternative Exercises to Partner Banded Reverse Leg Raise
1. Mini Loop Band Hip Thrust
23.4 mSCORESWAPPED 8 TIMESThis exercise is a variation on the more common Hip Thrust. Like other Hip Thrusts, this exercise is a compound, bodyweight exercise that primarily targets the glutes. By placing a band between your knees, you further recruit other muscle groups around your hips.
- Beginner
- Glutes
- Mini Loop Bands
2. Leg Raise
96.5 mSCORESWAPPED 7 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
- Beginner
- Abs
3. Pigeon Pose
7.1 mSCORESWAPPED 7 TIMESPigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.
- Beginner
- Glutes
4. Vertical Leg Raise
82.2 mSCORESWAPPED 6 TIMESVertical Leg Raise is a more challenging variation of Vertical Knee Raise. By keeping your legs straight as you raise them up and away from you, you add significantly more resistance to this exercise. Keeping your legs extended also forces you to engage your quadriceps. This is a great variation for anyone looking to make their Vertical Knee Raises more challenging.
- Intermediate
- Abs
- Vertical Bench (Vertical Knee Raise)
5. Loop Band Glute Kickback
25.1 mSCORESWAPPED 6 TIMESAn isolation exercise, the Loop Band Glute Kickback targets the glutes with enhanced resistance from the loop band. It's excellent for sculpting and strengthening the glutes, offering a range of motion and resistance not easily achieved with weights.
- Beginner
- Glutes
- Loop Bands
6. Hip Thrust
97 mSCORESWAPPED 5 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
7. Kneeling Squat
73.9 mSCORESWAPPED 5 TIMESKneeling Squat is a unique variation of the more traditional Squat. This compound exercise primarily targets the quadriceps and glutes. By performing the exercise from a kneeling position, you can eliminate stress on the lower back and knees. This adaptation makes it a great choice for those with mobility issues or anyone looking to focus more intensely on their upper leg muscles without the added complexity of balance.
8. Single Leg Cable Kickback
57.3 mSCORESWAPPED 4 TIMESAn isolation glute exercise that also engages the hamstrings, providing a targeted workout that enhances lower body strength and muscle definition. The cable resistance ensures a full range of motion and constant tension, offering advantages over bodyweight kickbacks.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
9. Single Leg Hip Thrust
80.4 mSCORESWAPPED 4 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes
10. Seated Figure Four
10.5 mSCORESWAPPED 4 TIMESSeated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.
- Beginner
- Glutes