- EquipmentBand
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
- One side at a time
Loop a light band around both feet or over the tops of the feet, and lie on your back or stand tall holding a support.
First cueKeep the stomach braced.
How to do the Banded Hip Flexor March
Set up. Loop a light band around both feet or over the tops of the feet, and lie on your back or stand tall holding a support.
- Lift one knee up toward your chest against the band.
- Pause at the top.
- Lower under control and switch legs.
Form cues
- Keep the stomach braced.
- Keep the other leg still.
- Move slowly.
Common mistakes
- Arching the lower back.
- Using a band too heavy to control.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Abs.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Pistol Squat
Bodyweight
Gym or cable swap
Leg Extension
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Track it in StatBlockFit
In the StatBlockFit app the Banded Hip Flexor March is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Banded Hip Flexor March?
Set up: Loop a light band around both feet or over the tops of the feet, and lie on your back or stand tall holding a support. Steps: 1. Lift one knee up toward your chest against the band. 2. Pause at the top. 3. Lower under control and switch legs. Form cues: Keep the stomach braced. Keep the other leg still. Move slowly. Common mistakes: Arching the lower back. Using a band too heavy to control.
What muscles does the Banded Hip Flexor March work?
It trains the quads as its main target and works the abs on the way.
What can I do instead of the Banded Hip Flexor March?
At home: Pistol Squat. In a gym: Leg Extension. Each trains the same main muscle.