Exercise of the Week: Hip Flexor Band Pulls

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, size and flexibility. This week we highlight Hip Flexor Band Pulls, a lower body exercise that develops strength in the hip flexors.

Hip Flexor Band Pulls

Who's Doing It

  • Thomas Vanek

Muscular Benefits

  • Increases hip flexor strength
  • Develops hip stability

Sports Performance Benefits

  • Develops hip flexor strength in a position that closely mimics how the muscle is used when running or skating
  • Increases stride frequency since the hips are able to powerfully flex, then quickly ready the leg for the next stride
  • Improves knee drive, resulting in a more efficient stride and additional force into the ground for increased speed and acceleration

Exercise Description

  • Assume split-stance with hands on chest and resistance band around rear ankle
  • Explosively drive rear knee forward by flexing hip and knee until thigh is parallel to ground
  • Extend hip and knee with control to return to start position
  • Repeat for specified reps; perform with opposite leg

Sets/Reps: 2x6-8, with 45-60 seconds rest, each leg

Coaching Points

  • Perform exercise quickly
  • Maintain good posture throughout
  • Explode on every rep

Photo Credit: Getty Images // Thinkstock