Hip Flexion with Band

A beginner strength exercise for the quads, done with a resistance band.

Hip Flexion with Band: finishing position

Main muscles: Quads
Equipment: Resistance band
Level: Beginner
Type: Compound
Movement: Pull

How to do the Hip Flexion with Band

Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Face away from the attachment point of the band.
Keeping your head and your chest up, raise your knee up to 90 degrees and pause.
Return the leg to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hip Flexion with Band

Questions

What muscles does the Hip Flexion with Band work?

Mainly the quads.

Is the Hip Flexion with Band good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hip Flexion with Band?

Good alternatives that train the quads: Squats - With Bands, Band Hip Adductions, Barbell Side Split Squat or Barbell Squat.

How many sets and reps of the Hip Flexion with Band should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).