10 Best Band Lying Straight Leg Raise Alternatives for Home and Rehab

Ranked Band Lying Straight Leg Raise Alternatives

10 substitutes, ranked by how closely each one matches the Band Lying Straight Leg Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Arms Overhead Full Sit-up

   83% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   Use this when you have nothing to train with, because it works the abs with bodyweight alone.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Extend your arms overhead, keeping them straight.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
2. 

   2. Frog Sit-ups

   83% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
   2. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
   3. Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
   4. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
   5. As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
   6. As you inhale, slowly lower back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
3. 

   3. Sit-up

   82% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
   2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
   3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
   4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
4. 

   4. Flat Bench Lying Leg Raise

   79% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie with your back flat on a bench and your legs extended in front of you off the end.
   2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
   3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
   4. Now, as you inhale, slowly lower your legs back down to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
5. Play demonstration

   5. Half Sit-up

   78% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
6. Play demonstration

   6. Lying Leg-hip Raise

   78% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Place your hands under your glutes for support.
   3. Engage your core and lift your legs off the ground, raising them towards the ceiling.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
7. Play demonstration

   7. Quarter Sit-up

   78% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
8. Play demonstration

   8. Reverse Crunch

   78% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your arms extended along your sides.
   2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
   3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
9. Play demonstration

   9. Sit-up With Arms On Chest

   78% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Cross your arms over your chest.
   3. Engaging your abs, lift your upper body off the ground towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Lying Straight Leg Raise
10. 

    10. Flat Bench Leg Pull-in

    78% match

    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: abs, the same as the Band Lying Straight Leg Raise
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Band Lying Straight Leg Raise