Legs · Resistance Band
Band Hip Flexion
How to do the band hip flexion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Anchor a resistance band low and loop it around one ankle, then face away from the anchor. Standing tall, drive that knee up toward your chest against the band tension, then lower under control and repeat before switching legs.
- 1Feel the front of your hip pull your knee up against the band
- 2Stand tall and keep your standing leg stable
- 3Control the lowering so the band doesn't pull your leg back fast
Common mistakes
- Don't lean back to lift your knee higher
- Avoid swinging the leg with momentum
- Don't let the band drag your knee down; resist on the way back
Muscles worked
The band hip flexion mainly works the hip flexors, with the lower abs and quads assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- Upper AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the band hip flexion for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.