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Standing Hip Flexors 101 Video Tutorial

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Standing Hip Flexors
Standing Hip Flexors

Exercise Synopsis

Target Muscle Group

Hip Flexors

Secondary Targets




Force Type


Required Equipment


Fitness Level













The Standing Hip Flexion with Bands is a dynamic exercise designed to specifically target the hip flexors. Utilizing resistance bands, this exercise enhances the activation and strength development of the muscles responsible for hip flexion. The individual secures the band around a stable anchor point and, while standing, raises one leg forward against the resistance of the band. This movement isolates the hip flexors, crucial for activities like walking, running, and various lower body motions. With a focus on controlled and deliberate movements, the Standing Hip Flexion with Bands provides an effective means of improving hip flexor strength and flexibility, contributing to enhanced lower body function. The simplicity of the exercise, coupled with the portable nature of resistance bands, makes it accessible for a wide range of fitness levels, providing a versatile option for those seeking targeted hip flexor training.

How to Perform

  1. Begin in a standing position, ensuring stability and balance, with a resistance band securely looped around one foot and your arms positioned by your sides.

  2. Exhale as you initiate the movement by driving the knee upward, focusing on engaging the hip flexors while maintaining a neutral spine for proper form and targeted muscle activation.

  3. Gradually return to the starting position with control, avoiding rapid movements to ensure constant tension on the hip flexors.

  4. Repeat the exercise for the desired number of repetitions, emphasizing a smooth and controlled motion throughout.

  5. Switch to the opposite side, maintaining a consistent and deliberate approach to the exercise to effectively target both hip flexors.

In addition to these steps, it's crucial to choose an appropriate resistance level of the band to challenge the hip flexors without compromising form. Additionally, incorporating a brief warm-up, including dynamic stretches, can enhance flexibility and prepare the hip flexors for the exercise. Focusing on the mind-muscle connection during each repetition helps optimize the benefits of the Standing Hip Flexion with Bands, promoting greater strength and flexibility in the hip flexor muscles.


  1. Resist the temptation to round your upper back during the leg extension to maintain proper spinal alignment and maximize the engagement of the hip flexors.

  2. If balancing on one leg proves challenging, focus on enhancing single-leg strength. Additionally, consider regressing the exercise to the supine version, providing a modified variation that supports improved stability and control.

  3. Execute the movement with a deliberate and methodical pace, particularly in the initial stages of incorporating the exercise into your routine. Gradually increase the speed as you gain strength and stability, ensuring a controlled and purposeful motion throughout.

In addition to these guidelines, it's beneficial to pay attention to your body's feedback and avoid pushing yourself beyond your current capabilities. Progressively increasing the resistance of the band as your strength improves contributes to ongoing development. Lastly, incorporating a cooldown routine that includes gentle stretches for the hip flexors can aid in preventing stiffness and promoting flexibility.

How Not to Perform

  1. Avoid Overarching the Lower Back: Resist the inclination to arch your lower back excessively during the movement, as this can lead to improper engagement of the hip flexors and potentially strain the lower back. Maintain a neutral spine to target the hip flexors effectively.

  2. Steer Clear of Rapid Movements: Refrain from executing the exercise with rapid or jerky movements, as this may compromise control and hinder the intended focus on the hip flexors. Ensure a smooth, controlled motion to optimize muscle activation.

  3. Prevent Using Momentum: Avoid relying on momentum to lift the leg, as this can diminish the workload on the hip flexors. Instead, concentrate on controlled contractions, lifting the leg deliberately and resisting the urge to swing it upward.

  4. Don't Neglect Proper Breathing: Neglecting controlled breathing can impact stability and focus. Inhale before initiating the movement and exhale as you lift the leg, promoting core engagement and enhancing overall control.

  5. Avoid Full Leg Extension: Refrain from fully extending the lifted leg, as this may shift the emphasis away from the hip flexors. Maintain a slight bend in the knee throughout the movement to sustain tension on the target muscles.

  6. Prevent Shifting Weight Excessively: Avoid shifting your weight onto the supporting leg excessively, as this can lead to an imbalance and reduce the effectiveness of the exercise. Distribute your weight evenly between both legs to ensure equal engagement of the hip flexors.

  7. Steer Clear of Hunching the Shoulders: Resist the temptation to hunch your shoulders or elevate them towards your ears during the exercise. Keep your shoulders relaxed and down to maintain proper upper body posture and focus on the hip flexors.

  8. Avoid Overstretching the Band: Refrain from using a resistance band with excessive tension, as this can lead to compromised form and unnecessary strain on the hip flexors. Choose a band with appropriate resistance that challenges without sacrificing control.

  9. Don't Neglect a Stable Anchor: Ensure that the band is securely anchored to prevent unexpected slips or snaps during the exercise. A stable anchor contributes to a safer and more controlled environment for performing hip flexion with bands.

  10. Avoid Ignoring Feedback: Pay attention to any discomfort, pain, or signs of instability during the exercise. Ignoring these signals can lead to injuries or ineffective muscle targeting. If any issues arise, reassess your form and adjust accordingly.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.