Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

 

 

 

 

 

 

 

The Arms Banded Straight Leg Lowers exercise is a great way to challenge the core while protecting the spine.  By holding onto the band with light to moderate tension, you are going to engage your shoulder girdle which helps contract your core muscles and stabilize your spine while you perform the movement with your legs. 

The primary muscles involved in the Arms Banded Straight Leg Lowers exercise are going to be the core muscles of the rectus abdominus, your internal and external obliques, transverse abdominus, and serratus anterior.  Your hip flexor muscles and quads will work in the lower body as you maintain a straight leg against gravity and lower and raise it back up.  And your latissimus dorsi will work to help stabilize the shoulder as you hold the bands.

Performing the Arms Banded Straight Leg Lower

• Attach the band to a sturdy object that won’t fall over on top of you.
• Holding the band, lie down on your back and hold your arms at 90 degrees at the shoulder.
• Stabilize your shoulder by engaging your pecs and lats as if you are trying to hold a piece of paper under your arm.
• Bring both legs straight up in the air towards the ceiling, flexing 90 degrees at the hip.
• Brace your core to maintain a neutral spine throughout the movement as you slowly lower one leg down towards the floor.
• Stop lowering if you feel like you are starting to arch your back.
• Keep the core engaged and arms at 90 degrees as your raise the straight leg back up towards the ceiling to match the non-moving leg.
• Alternate to the other leg.
• Perform up to 10 straight leg lowers each leg.

Modifications

Straight Leg Lower

 

 

 

 

 

 

 

• Lie on your back and place your hands under your tailbone to cause a natural pelvic tilt to help protect the lower back.
• Bring both legs straight up in the air towards the ceiling, flexing 90 degrees at the hip.
• Brace your core to maintain a neutral spine throughout the movement as you slowly lower one leg down towards the floor. 
• Stop lowering if you feel like you are starting to arch your back.
• Keep the core engaged as your raise the straight leg back up towards the ceiling to match the non-moving leg.
• Alternate to the other leg.
• Perform up to 10 straight leg lowers each leg.

If you feel like the Arms Banded option is too intense or feel like you can’t maintain a neutral spine and are arching your back, perform the standard Straight Leg Lowers exercise. You can also limit your range of motion and not lower your leg as far.

Contraindications

• Don’t perform the Arms Banded Straight Leg Lower exercise if you experience a sharp pain or discomfort in your lower back.
• Don’t perform the Arms Banded Straight Leg Lower exercise if you experience discomfort in your groin as you raise the leg.
• Always listen to your body and start with a small range of motion.