Band Hip Flexion

Muscles worked

Setup

1. Secure a resistance band to a low anchor point on a power rack.
2. Step into the loop and place the band around the top of your foot or ankle.
3. Stand facing away from the anchor point with enough distance to create light tension in the band.
4. Maintain a tall posture with your feet hip-width apart, holding the rack for balance if necessary.

How to do it

1. Exhale as you drive your knee upward toward your chest, keeping your foot flexed (dorsiflexed).
2. Lift until your thigh is at least parallel to the floor, ensuring your torso remains upright.
3. Inhale and slowly lower your leg back to the starting position, resisting the pull of the band.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your standing leg slightly bent to maintain a stable base.
• Avoid leaning backward or rounding your lower back as the knee rises.
• Keep your hips square to the front throughout the entire set.
• Ensure the core remains braced to prevent pelvic tilting.

Pro tips

• Think about driving your knee 'through' the ceiling rather than just lifting your foot to maximize psoas recruitment.
• Pause for a full second at the peak of the contraction to emphasize the mind-muscle connection with the deep hip flexors.

Make it harder

• Perform the exercise without holding the power rack to significantly increase the demand on your core and standing-leg stability.
• Increase the distance from the anchor point or use a thicker resistance band to increase tension at the top of the movement.

Frequently asked

What muscles does the band hip flexion work?

The band hip flexion primarily targets the quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the band hip flexion?

The band hip flexion uses resistance band.

Is the band hip flexion good for beginners?

The band hip flexion is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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