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Hip Flexion with Band

Performed with a resistance band, this variation primarily targets your Quadriceps. It requires band and is best suited to beginner lifters.

Beginner level · Equipment: Band · Compound · Pull

Primary muscles: Quadriceps

How to perform Hip Flexion with Band

  1. Step 1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
  2. Step 2. Face away from the attachment point of the band.
  3. Step 3. Keeping your head and your chest up, raise your knee up to 90 degrees and pause.
  4. Step 4. Return the leg to the starting position.

Frequently asked questions

What is the primary muscle group targeted during banded hip flexion?

This exercise primarily targets the psoas and iliacus, commonly known as the hip flexors. The quadriceps, specifically the rectus femoris, act as the primary driver to lift the thigh toward the chest.

How should I position my body to maintain proper form?

Stand tall with a neutral spine and engage your core to prevent the lower back from arching. Keep the standing leg slightly bent for stability while driving the active knee upward until the thigh is parallel to the floor.

What is a common mistake to avoid during this movement?

Avoid leaning backward or rounding the shoulders to compensate for a heavy resistance band. Ensure the movement comes strictly from the hip joint rather than using momentum or shifting your torso.

How can a beginner modify this exercise if balance is an issue?

Beginners can perform the movement while seated on a bench or lying flat on their back to eliminate the balance requirement. Using a lighter resistance band or performing the motion with bodyweight alone is also effective for building initial strength.

What is the recommended set and rep range for hip flexion training?

Perform 2 to 3 sets of 12 to 15 controlled repetitions per side. Focus on a slow eccentric phase and a brief pause at the top of the movement to maximize muscle fiber recruitment.

Sample sets & reps for Hip Flexion with Band

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell

See all Quadriceps exercises →

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