Hip Flexion With Band

Wrap your band like a little berry-vine and lift that knee like you are stepping over a log in the forest. Keep your belly braced and move slow and steady so your hip flexors do the work. Small steps for big adventures, cub.

Instructions

1. Anchor a resistance band low behind you (or use a loop band around your feet).
2. Loop the band around one ankle and stand tall holding a support if needed.
3. Brace your core and keep your pelvis level.
4. Lift the working knee forward and up to a comfortable range without leaning back.
5. Pause briefly at the top, then lower slowly to the start position.
6. Complete reps, then switch sides.

Benefits

• Strengthens hip flexors for walking, running, and stair climbing
• Improves hip control and pelvic stability
• Can help address hip flexor weakness and asymmetries
• Useful as a warm-up or activation drill for lower-body training

Key Points

• Stand tall with ribs down and core braced.
• Keep the movement at the hip; avoid swinging.
• Control the eccentric (lowering) phase.
• Start with light tension and a smaller range, then progress gradually.

Common Mistakes

• Leaning backward to lift the knee higher
• Swinging the leg and using momentum
• Letting the pelvis hike or rotate
• Locking the standing knee and losing balance
• Using too much band tension and shortening the range excessively