Hip Flexion with Band

Hip Flexion with Band is a beginner-level compound in the strength category that primarily works the quads. It is performed with resistance bands.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.