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Hip Flexion with Band

IntermediateStrengthTier T2

You stand facing away from a post with a band anchored low behind you and fastened to your right ankle. You raise your right knee up to 90 degrees against the band. Then you lower the leg back beside your standing leg.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing away from a low post anchor with the band on one ankle.
  1. A man standing with a resistance band running from a low post behind him to his right ankle, his right leg lowered beside his standing leg.

    Step 1 of 3

    Stand facing away from the post with the band anchored low behind you and the cuff on your right ankle, right leg lowered beside your standing leg, head and chest up.

  2. The same man, his right knee now raised and paused at hip height, the band stretched taut behind him to the post.

    Step 2 of 3

    Keeping your head and chest up, raise your right knee up to 90 degrees against the band's resistance and pause.

  3. A man standing with a resistance band running from a low post behind him to his right ankle, his right leg lowered beside his standing leg.

    Step 3 of 3

    Stand facing away from the post with the band anchored low behind you and the cuff on your right ankle, right leg lowered beside your standing leg, head and chest up.

Breathing

  • Breathe naturally throughout the raise and lower.

Safety Information

Anchor the band securely to a fixed, stable post at a low point before starting, and check that the ankle cuff is snug. Keep your head and chest up throughout the raise rather than leaning forward or rounding your back to help lift the leg. Stop if you feel pain in the hip, groin, low back, or standing leg, or if you feel unsteady balancing on the standing leg at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.