Exercise Profile

Target Muscle Group:
Primary: Hip Flexors (Iliopsoas, Rectus Femoris, Sartorius)
Secondary: Quadriceps, Core Stabilizers

Exercise Type:
Strength Training / Functional Training
Isolation (Single-Joint Exercise)

Equipment Required:
Resistance Band (loop or tube style)
Anchor point (low, stable object or rack)

Mechanics:
Isolation (Single-Joint Exercise)

Force Type:
Pull (Concentric & Eccentric Phases)

Experience Level:
Beginner to Advanced

Best For:
Hip Flexor Strength, Mobility, Athletic Performance, Injury Prevention, Rehabilitation

Common Risks:
Hip or Lower Back Strain (from poor form or excessive resistance), Loss of Balance, Overcompensation by Core or Quads

Overview

Standing Hip Flexion with Bands is a targeted isolation exercise that strengthens the hip flexor muscles, which are crucial for walking, running, kicking, and lifting the knee. Using a resistance band provides constant tension throughout the movement, making it ideal for athletes, runners, and anyone seeking to improve hip mobility, speed, and lower body function. This exercise is also commonly used in rehabilitation and injury prevention programs.

Exercise Instructions

Step-by-Step Form:

Setup:

• Anchor a resistance band to a low, stable point near the floor.
• Attach the other end around your working ankle.
• Stand tall, facing away from the anchor point, and hold onto a sturdy object for balance if needed.

Starting Position:

• Stand with feet hip-width apart, core braced, and working leg slightly behind your body so the band is taut.

Flexion Phase:

• Exhale and lift your working knee up in front of you, bending at the hip to bring your thigh toward your chest.
• Keep your torso upright and avoid leaning back or to the side.

Peak Contraction:

• Pause at the top, squeezing your hip flexors and maintaining balance.

Returning Phase:

• Inhale and slowly lower your leg back to the starting position, resisting the pull of the band.

Repetitions:

• Perform 3–4 sets of 12–20 reps per leg, using a band that allows you to maintain strict form.

Professional Tips

Maximize Results:

• Focus on a slow, controlled movement—avoid swinging your leg or using momentum.
• Keep your core tight and torso upright throughout the exercise.
• Squeeze your hip flexors at the top for maximum activation.

Avoid Common Mistakes:

• Don’t arch your lower back or lean away from the working leg.
• Avoid using a band that is too heavy, which can compromise form and range of motion.
• Don’t let your toes turn outward—keep them pointing forward to isolate the hip flexors.

Progression:

• Gradually increase band resistance as your hip flexor strength improves.
• Try holding the top position for 2–3 seconds to increase time under tension and balance.

Benefits of Standing Hip Flexion with Bands

• Hip Flexor Strength: Directly targets and strengthens the muscles responsible for lifting the knee and flexing the hip.
• Mobility and Speed: Improves running, sprinting, and kicking performance.
• Injury Prevention: Reduces risk of hip, groin, and lower back injuries by supporting healthy hip mechanics.
• Balance and Stability: Enhances single-leg balance and core stability.
• Rehabilitation: Useful for recovering from hip or lower body injuries.

Variations & Alternatives

• Standing Cable Hip Flexion: Use a low cable for constant resistance.
• Lying Band Hip Flexion: Performed lying on your back for more support.
• Seated Hip Flexion with Band: Focuses on the hip with less balance required.
• Marching with Bands: Dynamic version for athletic warm-ups and conditioning.

Incorporate Standing Hip Flexion with Bands

Add this exercise to your lower body, athletic, or rehab routines to maximize hip flexor strength and function. Pair with hip extension, abduction, and adduction movements for balanced hip development.

“Standing hip flexion with bands is a simple but effective way to strengthen the hip flexors, improve mobility, and reduce injury risk—especially for athletes and anyone looking to move better.”
— National Academy of Sports Medicine (NASM)