Standing Resisted Hip Flexion

Instructions

1. Place a looped resistance band around both feet.

2. Stand tall with your feet about hip-width apart.

3. Shift your weight onto one leg and keep that standing knee soft.

4. Lift the other leg in front of you into hip flexion against the resistance of the band.

5. Keep the knee bent.

6. Raise the leg only as high as you can without losing posture or balance.

7. Pause briefly at the top.

8. Slowly lower the leg back down with control.

9. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not lean your torso backward to help lift the leg.

• Do not let the standing knee cave inward.

• Do not hike the hip of the moving leg.

• Do not let the band snap the leg back down.

• Do not grip the floor excessively with the standing foot.

• Do not rush the lift or lowering phase.

Extra Info

• You should feel this mostly in the hip flexors of the moving leg.

• You may also feel the quad working, especially if the knee stays more extended.

• The standing leg and core should work to help keep you balanced.

• This exercise is usually more about controlled lifting than lifting the leg very high.

• You should not feel sharp pain in the hip, knee, low back, or standing ankle.