Legs / Beginner / Compound (multi-joint)

Hip Flexion with Band

A band exercise for the quads.

At a glance

Primary

Quads

Equipment

Resistance band

Movement pattern

Hip flexion

Level

Beginner

Type

Legs, Compound (multi-joint)

How to do it

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

• ✗ Leaning back to lift the knee higher.

  Why it hurts: The lower back takes the load instead of the hip flexors, which runners need strong and resilient.

  ✓ Instead: Stand tall, brace and lift the knee only as high as you can without leaning.

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