Hip Flexion with Band

beginner · isolation

Setup

Anchor one end of a resistance band to a low, solid fixed point such as a rack upright or a post, tug it a few times to be sure the anchor does not shift, and check the band for nicks or frayed edges before you use it. Loop the other end around one ankle. Face away from the anchor, step out until the band has light tension and stand solidly on the other leg, next to a wall or a chair you can hold.

Execution

Keep your torso upright, bracing your core lightly so you do not lean back.
Exhale and raise the knee with the band up to hip height, about 90 degrees.
Hold for a beat at the top, staying balanced on the standing leg.
Inhale and lower the leg back to the start under control; a shaky or unsteady standing leg means ending the set early and holding a wall on the next one.
Finish the reps, put the foot down, then step back toward the anchor to take all the tension out of the band before unhooking it from the ankle.
Move the band and the standing leg to the other side and do the same number of reps.

Breathing

Exhale as you raise the knee, inhale as you lower it.

Quick cues

Torso upright, no leaning back.
Raise the knee to hip height.
Stay balanced on the standing leg.
Lower slowly, under control.

Common faults

Fault: Leaning the torso back to raise the knee higher
Fix: Brace the core and keep the torso upright, raising the knee only as high as the posture allows.
Fault: Locking the standing knee out stiffly, causing instability
Fix: Keep a slight soft bend in the standing knee for easier balance.
Fault: Kicking the leg up fast with momentum instead of a controlled raise
Fix: Slow down and take about 2 seconds to raise the knee each rep.

Equipment

resistance_band

Muscle groups

legs