Standing Hip Flexor Raise (Band-Resisted) April 21, 2026 · 7 min read If you’re trying to get better control of your pelvis, this is a good one to add in. This is just a banded version of bringing your knee up to about 90°, but now you’ve got some resistance pulling it back down. It helps with getting into a squat and also carries over well to running mechanics. Start with your feet about hip-width apart, band around your ankle. Bring one knee up to 90°. Keep the standing leg as straight as you can and don’t lean back. That’s the main thing—don’t lean back. If you’re leaning back to get the leg up, you’re missing the point. This keeps your pelvis neutral and actually lets the hip flexors and lower abs do the work. I like to use this before squatting or pulling— 2 to 3 sets, 5 to 8 reps per side. Control the movement. If that’s too difficult, lighten the band or take it off completely. Filed under #Mobility#Technique#Squat#Jump
If you’re trying to get better control of your pelvis, this is a good one to add in.
This is just a banded version of bringing your knee up to about 90°, but now you’ve got some resistance pulling it back down.
It helps with getting into a squat and also carries over well to running mechanics.
Start with your feet about hip-width apart, band around your ankle.
Bring one knee up to 90°. Keep the standing leg as straight as you can and don’t lean back.
That’s the main thing—don’t lean back.
If you’re leaning back to get the leg up, you’re missing the point.
This keeps your pelvis neutral and actually lets the hip flexors and lower abs do the work.
I like to use this before squatting or pulling—
2 to 3 sets, 5 to 8 reps per side.
Control the movement. If that’s too difficult, lighten the band or take it off completely.