Hip Flexion with Band
Hip Flexion with Band is a resistance exercise - strength exercise involving Iliopsoas, Rectus femoris. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Iliopsoas, Rectus femoris
- Secondary muscles
- Sartorius, Abdominals, Gluteus medius
- Exercise type
- Resistance exercise - strength
Exercise technique
- Band anchor
Attach the band behind you at ankle height.
- Attachment
Place the free loop around the working ankle.
- Orientation
Stand tall facing away from the anchor.
- Knee lift
Bend the knee and move your thigh forward and upward.
- Upper limit
Stop as the thigh approaches horizontal without leaning backward.
- Lower
Lower the leg under control against the band pull.
- Reset
Rebalance your pelvis when the foot returns beneath your body.
Key technique points
- Do not fling the leg in a straight kick.
- Do not flare your ribs forward.
- Do not lock the supporting knee backward.
- Keep the band path clear on the floor.
- Stabilize the pelvis during the top pause.
- Do not swing the foot backward on the descent.
Common mistakes
Leaning backward
Torso angle increases knee height.
Hiking the pelvis
Side-bending replaces part of the hip flexion.
Straight-leg kick
The longer leg lever changes hip-flexor loading.
Band catching the foot
The return path is interrupted.
Pivoting on the heel
The supporting foot loses its orientation.
Releasing the descent
The band accelerates the leg backward.
Frequently asked questions
Hip Flexion with Band: why is “Leaning backward” a mistake?
Torso angle increases knee height.
Hip Flexion with Band: why is “Hiking the pelvis” a mistake?
Side-bending replaces part of the hip flexion.
Hip Flexion with Band: why is “Straight-leg kick” a mistake?
The longer leg lever changes hip-flexor loading.
Hip Flexion with Band: why is “Band catching the foot” a mistake?
The return path is interrupted.
Hip Flexion with Band: why is “Pivoting on the heel” a mistake?
The supporting foot loses its orientation.
Hip Flexion with Band: why is “Releasing the descent” a mistake?
The band accelerates the leg backward.
What should I focus on when doing Hip Flexion with Band?
Do not fling the leg in a straight kick. Do not flare your ribs forward. Do not lock the supporting knee backward. Keep the band path clear on the floor. Stabilize the pelvis during the top pause. Do not swing the foot backward on the descent.
Related exercises
- Captain's Chair Knee Raise
- Front Barbell Squat To A Bench
- Front Squat (Clean Grip)
- Front Squats With Two Kettlebells
- Glute Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.