Lying Hip Flexion With Resistance Bands
Build hip flexor strength from the floor up — with controlled band resistance at every degree of motion.
Primarily trains: Primarily develops the iliopsoas and rectus femoris through resisted hip flexion, with secondary engagement of the anterior core for spinal stabilisation.
Step-by-step demonstration
3 sets × 12–15 reps, 45–60 s rest between sets; this rep range targets muscular endurance and hypertrophy of the hip flexors, appropriate for beginner-to-intermediate conditioning.
2-1-2 — a 2-second lift, 1-second hold at the top, and 2-second controlled lowering to maximise time under tension through the full hip-flexion range.
Exhale as you drive your knees toward your chest (concentric); inhale as you slowly lower your legs back to the start (eccentric).
Step 1 of 2
Setup
Get into position before the first rep.
- 1Attach the resistance band to a low door anchor or a fixed low anchor point close to the floor.
- 2Loop an ankle strap onto each end of the band and secure one strap around each ankle.
- 3Lie on your back facing the anchor, legs fully extended toward it, roughly 90–120 cm away — enough to feel light tension on the band even at start position.
- 4Place your arms flat at your sides, palms down, to brace against the floor and stabilise your pelvis.
- 5Engage your core by gently drawing your lower abdomen inward; your lower back should maintain a neutral curve, not pressed flat.
Step 2 of 2
Execution
The actual movement, one rep.
- 1From the start position with legs extended, exhale and drive both knees toward your chest by flexing at the hips — keep feet dorsiflexed (toes pulled toward shins) throughout.
- 2Continue pulling until your hips reach approximately 90–120 degrees of flexion, or until your lower back begins to lift off the floor — stop before that point.
- 3Hold the top position for one count, feeling the hip flexors fully contracted.
- 4Inhale and slowly lower your legs back to the start under control, resisting the band's pull rather than letting it snap your legs down.
- 5Maintain contact between your lower back and the floor for as long as range allows; once legs are fully extended, reset core tension before the next rep.
Form cues
What a good coach would say in your ear.
- Keep knees tracking directly over your hips — don't let them splay outward.
- Press palms into the floor to anchor your upper body and prevent rocking.
- Lead with the knees, not the feet — the hip does the work, not the lower leg.
- Neutral spine throughout: your lumbar should not flatten or arch aggressively.
- Control the descent — the eccentric phase builds as much strength as the lift.
Avoid these
Common mistakes.
The technique errors that quietly undo your training.
- Letting the lower back arch or lift off the floor during extension: shifts load from hip flexors to lumbar erectors, risking lower back strain.
- Sitting too far from the anchor so the band goes slack at the top: eliminates resistance precisely where the hip flexors are most active.
- Jerking the legs up rapidly: removes eccentric stimulus and increases injury risk at the hip joint.
- Allowing knees to splay wide apart: reduces hip flexor isolation and stresses the inner groin unnecessarily.
- Forgetting to brace the core before each rep: allows the pelvis to anteriorly tilt, compressing the lumbar spine under load.
Variations & progressions
Make it harder. Make it easier. Make it fit.
- Single-leg lying hip flexion with band — regresses load and allows each hip flexor to be trained unilaterally for imbalance correction.
- Lying hip flexion with heavier band — progress resistance once 15 clean reps are achievable with no lumbar lift-off.
- Seated band knee drive — performed upright on a bench, increases core demand and transfers the pattern toward running and athletic movements.
- Hanging knee raise — a bodyweight progression that removes band dependency and adds grip and shoulder-girdle challenge.
Safety
Avoid this exercise if you have an acute hip flexor strain, recent hip impingement diagnosis, or a lumbar disc injury that is aggravated by flexion loading. If you feel pinching or sharp pain at the front of the hip joint (rather than muscular effort), stop immediately — this may indicate femoroacetabular impingement. Individuals with tight hip flexors from prolonged sitting should begin with a lighter band and reduced range of motion, progressing gradually. Always ensure the door anchor is rated for resistance-band use and is fully secured before loading.
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