Mini Loop Band Standing Hip Flexion
A standing resistance band exercise that targets hip flexors and quadriceps to build strength, mobility, and stability; commonly used as a warm-up or activation drill.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Glutes, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Quads
8/10Rectus Femoris
Glutes
5/10Glute Medius
Abs
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart and mini loop band around your feet or ankles. Position near a wall for optional balance support.
- Shift weight to standing leg.
- Exhale and lift opposite knee toward chest against band resistance.
- Pause briefly at top.
- Inhale and lower leg slowly with control.
- Keep hips level and spine neutral.
- Switch sides after reps.
Coaching Tips
Form Cues
- Spine neutral
- Hips square
- Control descent
- Core engaged
- Knee forward
Breathing
Inhale during lowering phase; exhale as you lift the knee.
Tempo
3-1-2
Range of Motion
Lift knee until thigh is parallel to floor; lower until foot nearly touches ground without losing tension.
Safety
Safety Notes
- Start with light band
- Use support if balance is poor
- Avoid if acute hip pain
- Keep knee slightly bent for stability
Spotting
No spotter needed; use wall or chair for balance support if required.
Common Mistakes
- Rounding back
- Twisting pelvis
- Jerking movement
- Leaning excessively
When to Avoid
- Acute hip flexor strain
- Lower back injury
- Severe balance issues
Flexibility Needed
- Adequate hip flexion range
- Ankle dorsiflexion for stance
Build Up First
- Basic standing balance
Also known as
Mini Band Hip Flexion, Standing Banded Knee Raise, Resistance Band Hip Lift
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