Hip Flexion with Band
The Hip Flexion with Band targets the Quadriceps and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Hip Flexion with Band
- 1
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
- 2
Face away from the attachment point of the band.
- 3
Keeping your head and your chest up, raise your knee up to 90 degrees and pause.
- 4
Return the leg to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Hip Flexion with Band work?
The Hip Flexion with Band primarily targets the Quadriceps. It's an effective compound exercise for building quadriceps strength.
Is the Hip Flexion with Band good for beginners?
Yes, the Hip Flexion with Band is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Hip Flexion with Band?
You need bands to perform the Hip Flexion with Band. Most commercial gyms will have this available.
Track Your Progress
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