Hip Flexion with Band
A resistance band exercise where you raise your knee against band resistance to strengthen the hip flexors and quadriceps.
Instructions
- Secure one end of the band to the lower portion of a post at ankle height.
- Attach the other end to one ankle using a loop or anchor.
- Face away from the attachment point.
- Keeping your head and chest up, raise your knee up to approximately 90 degrees.
- Pause briefly at the top of the movement.
- Return the leg to the starting position in a controlled manner.
- Complete all repetitions on one side before switching.
Tips
- Stand tall with good posture throughout the movement.
- Move slowly and avoid using momentum to lift the leg.
- Focus on the hip flexors and quadriceps doing the work.
- Keep the supporting leg straight for balance.
- Use a stronger band as your strength improves.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 7 reps |
| Build muscle | 3 | 10 reps |
| Build endurance | 3 | 14 reps |