How to Do a Standing Banded Hip Flexor Raise: Benefits, Muscles Worked & Alternatives
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What is a Standing Banded Hip Flexor Raise?
The Standing Banded Hip Flexor Raise is a simple yet powerful exercise that targets the hip flexors while also engaging the glutes and core. It is commonly used as a warm-up movement on leg day to activate the muscles that stabilize the hips, improve mobility, and prepare the body for heavier lifts like squats and deadlifts.
Unlike other hip flexor stretches, this variation adds resistance using a band around the feet. The added tension not only stretches the hip flexors but also strengthens them, making it a two-in-one mobility and stability exercise.
How to Do a Standing Banded Hip Flexor Raise
Set up the band – Place a light resistance band around the balls of your feet (not the ankles or knees). A thinner band allows more range of motion.
Find your support – Stand tall with shoulders back and down. You can use a wall, barbell, or any stable surface for balance.
Brace your core – Keep your torso slightly leaning forward, avoiding slouching or collapsing at the spine.
Lift your knee – Drive one knee up until it reaches hip height, forming a 90° angle. Hold briefly at the top.
Switch sides – Lower the leg with control, then alternate sides. Continue for your desired number of reps.
Form tips – Keep your foot flexed (not pointed), stay symmetrical, and focus on engaging both the hip flexors and glutes.
Muscles Worked During the Standing Banded Hip Flexor Raise
Hip Flexors (Iliopsoas, Rectus Femoris): Primary movers, responsible for lifting the knee.
Glutes (Gluteus Maximus & Medius): Stabilize the hips and fire during alternating movement.
Core (Rectus Abdominals & Obliques): Keep the torso upright and prevent collapsing or tilting.
Quadriceps: Assist with leg extension and stability.
This combination of muscles makes the exercise excellent for improving balance, posture, and lower-body coordination.
Alternatives to the Standing Banded Hip Flexor Raise
If you don’t have a band or want to vary your routine, here are effective alternatives:
Seated Hip Flexor Marches – Perform a similar knee-raise motion while seated, great for beginners.
Hanging Knee Raises – Advanced variation using a pull-up bar for more core activation.
High Knees (Dynamic Warm-Up) – A cardio-based hip flexor activation drill without equipment.
Lying Banded Leg Raises – Performed on the floor for reduced balance demands.
Walking Lunges with Knee Drive – Adds a hip flexor activation at the top of each lunge.
