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
