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Hip Flexor Resistance Band Workout
Without well-stretched hip flexors, you can look forward to lower back pain and a decreased range of movement as even your gait may be affected. A resistance band workout can be used to stretch the hip flexors which are comprised of several muscles -- including the iliopsoas, tensor fasciae latae and rectus femoris. These muscles are responsible for flexion of the hip, hence their collective name. Start with one set of eight reps of each exercise and then work your way up to three sets of eight reps over time.
Standing Hip Flexion
To perform the standing hip flexion, first wrap one end of the resistance band around your right ankle and wrap the other end to a fixed object toward the ground. Take a few steps forward and face away from the fixed object. Stand with your body upright and with your feet shoulder-width apart. Lift your right foot off the ground and bend your right knee, bringing it toward your stomach. Extend your right knee and return your right foot on the ground. After you perform the target number of reps with your right leg, repeat the exercise with your left leg.
Seated Hip Flexion
To execute the seated hip flexion, begin by sitting on the bench and wrapping the resistance band once around the lower region of your right thigh. Place the two ends of the resistance band on the floor and place your left foot over them. Hold the sides of the bench for support. Raise your right foot off the floor and bring your right knee toward your stomach. Lower your right foot back down to the start. Repeat the movement with your left leg after you complete the desired number of reps with your right leg.
Lying Hip Flexion
To perform the lying hip flexion, first wrap one end of the resistance band around your right ankle and wrap the other end to a fixed object toward the ground. Take a few steps forward and lie on your back facing the fixed object. Lift your right foot slightly off the ground and bend your right knee, bringing it toward your stomach. Extend your right knee until you reach the beginning position. Repeat the exercise with your left leg after you complete the target number of reps with your right leg.
Band Rising Knee
Put your door anchor under the bottom of a door. Thread your band through the anchor. After putting on your ankle straps, connect both ends of the band to the right leg ankle strap. Move away from the door until your band is slightly stretched. Bring your hands up to chest height and clench your fists. Move your left leg in front of your right leg about 18 inches to two feet. Lift your right knee up and then return immediately.
- Sports Injury Clinic: Resistance Band Exercises
- ExRx.net: Hip Exercises
- Sports Injury Clinic: Resistance Band Seated Hip Flexion Exercise
- YouTube: Hip Flexor Band Knee Rising Exercise
- Vincent KR, Vincent HK. Resistance exercise for knee osteoarthritis. PM R. 2012;4(5 Suppl):S45–S52. doi:10.1016/j.pmrj.2012.01.019
Richard Choueiri is a fitness and nutrition expert and the author of "The Human Statue Workout." He began writing professionally in 2007 and his work has been featured in Bodybuilding.com and "Physique Magazine." Choueiri studied exercise science and nutritional science at Rutgers University. He holds an American College of Sports Medicine CPT, and a National Exercise and Sports Trainers Association CMMACC.