Resistance Band Hip Flexion
A standing knee drive against a band looped around the ankle. Strengthens the hip flexors and the rectus femoris for sprinting, kicking and knee-raise work.
Primary muscles
- Hip Flexors
- Quadriceps
Secondary muscles
- Transverse Abdominis
- Gluteus Medius
- Sets
- 2–3
- Reps
- 12–15 per leg
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a band low on a post, loop it around one ankle and stand facing away from the anchor with tension on the band.
Stand tall on the free leg, hands on hips or lightly on a support.
Drive the banded knee up until your thigh is level with your hip.
Pause for a second at the top.
Lower the foot back under control and repeat, then switch legs.
Breathing: Exhale as you drive the knee up, inhale as you lower.
Coaching tips
Knee to hip height
Stay tall, don't lean back
Slow on the way down
Common mistakes
Leaning back to lift the knee higher
Letting the band snap the leg back
Hiking the hip instead of flexing it
Safety notes
Check the band and anchor are secure before loading them.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.