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Band: Standing Hip Flexion
Beginner
Equipment
Hip Flexors
Hip Flexors
Equipment
Bands
Bands
Exercise Type
Activation
Mechanics
Compound
Force Type
Pull (Unilateral)
The Standing Hip Flexion with Band is an activation and mobility drill that targets the hip flexors. It’s commonly used before leg workouts, sprinting, or lower-body explosive movements to enhance control and reinforce hip mechanics.
Using a resistance band introduces progressive load, making the top range of the movement more challenging and encouraging precise motor control.
Key Benefits:
- Activates and strengthens the hip flexors
- Improves balance and single-leg control
- Enhances hip mobility and coordination
- Useful as a warm-up, activation drill, or prehab exercise
- Helps prepare for sprinting, squats, or lunges
- Loop a resistance band around one foot and anchor the other end under your opposite foot or a stable object.
- Stand tall with your arms relaxed at your sides.
- Exhale and lift your knee toward your chest, maintaining a neutral spine.
- Pause briefly at the top, then lower your leg slowly back to the starting position.
- Complete all reps on one side before switching to the other.
- Avoid rounding your upper back—keep your chest tall and shoulders back.
- If balance is an issue, regress to a lying (supine) variation.
- Control the tempo—focus on stability before increasing speed.
- Keep your toes flexed (dorsiflexed) for better alignment and activation.
- Breathe out as you lift the knee to engage your core and reinforce spinal neutrality.
💪 This movement is a simple yet powerful way to prep the hips for action. Add it to your warm-up and feel more stable, mobile, and ready to move. 🚀
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