Standing Hip Flexor Raise (Band-Resisted) April 21, 2026 · 7 min read — If you… - Struggle to reach full squat depth - Feel stiff after sitting for long periods - Lose control in single-leg movements (running, jumping) This is relevant. --- Most people don’t lack mobility—they lack control of hip flexion with a stable pelvis. This drill trains: - Active hip flexion - Deep core engagement - Pelvic control under load Without that, you’ll compensate in squats and dynamic movement. --- What I Look For - Hips stay square (no rotation or tilt) - Pelvis stays neutral (no excessive arching) - Working leg moves with control—not momentum - Standing leg stays stable with pressure through mid-foot If these break down, the band is too heavy or the position isn’t owned. --- Common Mistakes - Leaning back to “cheat” the range - Turning it into a balance drill instead of a control drill - Losing pelvic position (arching lower back) - Rushing the movement --- How I Use It - Accessory: 2–3 sets of 5–8 per side - Prep: Before squats or lower body work - Regression: No band, slow tempo - Progression: Pause at top or increase band tension --- I use this when someone: - Can’t control the bottom of a squat - Shifts or collapses in single-leg work - Lacks coordination between core and hips This isn’t about flexibility—it’s about controlling position. --- If you’re not sure whether this is actually your limitation, that’s exactly what my movement assessment is designed to identify. Submit your movement, and I’ll tell you what’s actually holding you back. Filed under #Mobility#Technique#Clean&Jerk
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If you…
- Struggle to reach full squat depth
- Feel stiff after sitting for long periods
- Lose control in single-leg movements (running, jumping)
This is relevant.
---
Most people don’t lack mobility—they lack control of hip flexion with a stable pelvis.
This drill trains:
- Active hip flexion
- Deep core engagement
- Pelvic control under load
Without that, you’ll compensate in squats and dynamic movement.
---
What I Look For
- Hips stay square (no rotation or tilt)
- Pelvis stays neutral (no excessive arching)
- Working leg moves with control—not momentum
- Standing leg stays stable with pressure through mid-foot
If these break down, the band is too heavy or the position isn’t owned.
---
Common Mistakes
- Leaning back to “cheat” the range
- Turning it into a balance drill instead of a control drill
- Losing pelvic position (arching lower back)
- Rushing the movement
---
How I Use It
- Accessory: 2–3 sets of 5–8 per side
- Prep: Before squats or lower body work
- Regression: No band, slow tempo
- Progression: Pause at top or increase band tension
---
I use this when someone:
- Can’t control the bottom of a squat
- Shifts or collapses in single-leg work
- Lacks coordination between core and hips
This isn’t about flexibility—it’s about controlling position.
---
If you’re not sure whether this is actually your limitation, that’s exactly what my movement assessment is designed to identify.
Submit your movement, and I’ll tell you what’s actually holding you back.