Supine pull with bent knee leg raise combines an upper limb pull with an alternating single leg lift, increasing the challenge to your core while improving coordination and trunk stability. As you pull your arms down, your deep abdominal muscles work to keep your lower back and pelvis steady while your hip flexors lift one leg into a tabletop position. This exercise is commonly prescribed to improve core control, lumbopelvic stability and whole-body coordination.
- Lie on your back with both knees bent and feet flat on the floor.
- Hold the resistance band with your arms reaching overhead, maintaining gentle tension in the band.
- Engage your abdominal muscles and keep your lower back in a comfortable, neutral position.
- Pull your arms down towards your sides while simultaneously lifting one knee to a tabletop position, with your hip and knee bent to approximately 90 degrees.
- Pause briefly while maintaining a stable trunk and pelvis.
- Slowly return your arms overhead and lower your foot back to the floor with control.
- Repeat the movement, alternating legs with each repetition.
- Keep your breathing steady throughout the exercise, exhaling as you pull and lift, and inhaling as you return.
- Complete repetitions as prescribed by your physiotherapist.