RB Prone Leg Raise: How to Do It, Muscles Worked & Pro Tips

RB Prone Leg Raise is a simple but highly effective banded hip-extension drill. It targets your glutes and hamstrings while teaching you to keep the pelvis stable—a perfect addition to home workouts, warm-ups, and lower-body strength days.

How to Perform RB Prone Leg Raise (Step-by-Step)

• Band placement: Above knees (easier) or around ankles (harder).
• Set up: Lie prone (face down) on a mat, legs straight. Rest forehead on hands, brace your core, keep hips heavy on the floor.
• Raise: With a straight knee, drive the heel up and slightly back to extend the hip against the band.
• Control: Pause 1s at peak, then lower slowly to keep constant tension.
• Volume: 2–4 sets of 10–15 reps per side (or 12–20 if using lighter bands), slow tempo.

Form Tips (Do These)

• Keep ribs down and avoid arching the lower back.
• Think “push the heel back”—not “kick with the knee.”
• Keep the toes neutral or slightly turned in for better glute bias.
• If you feel your low back, reduce band tension or shorten the range.

Muscles Worked

• Gluteus Maximus: Primary mover for hip extension.
• Hamstrings: Assist hip extension and control.
• Gluteus Medius/Minimus & Core: Stabilize pelvis and prevent rotation.
• Erector Spinae (stabilizers): Maintain a neutral spine—avoid excessive arching.

When to use: Before squats/deadlifts or runs as activation, in glute circuits for extra posterior chain work, or in prehab programs to improve hip control and reduce low-back compensation.