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Hip Flexors · Intermediate

Mini-Band Hip Flexion

Hip-control drill for improving pelvis position and active range.

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Mini-Band Hip Flexion demonstration

Exercise overview

Training details

Hip FlexorsCore

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Loop a mini band around both feet and stand tall beside a support if balance assistance is needed.
  2. 02Shift your weight onto one leg, brace the trunk, and keep the pelvis level.
  3. 03Lift the opposite knee toward hip height against the band while keeping the ankle dorsiflexed.
  4. 04Pause with the thigh raised without leaning backward or hiking the working-side hip.
  5. 05Lower the foot slowly while maintaining band tension, complete the set, and switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationStanding Cable Hip Flexion

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lying Single Straight-Leg RaiseComparable substituteHip Flexor Band PullsComparable substituteLying Hip Straight Leg Raise

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