Exercise of the Week: Hip Flexor Band Pulls

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