Hip Flexion Using Resistance Band and Post
Differentiation: Mechanics
This variation of a Leg Extension is unique. Here is how: you attach a resistance band between a post and onto your ankle using an ankle cuff. You lift your knee up for each rep. As your knee rises, | the band becomes thinner and longer,| and amount of resistance your hips feel increases. You also perform this exercise one leg at a time. Working individual sides allows you to intently focus on each contraction of each hip individually. Finally, this is a standing exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Obtain elastic exercise bands (the kind without handles).
2) Obtain an ankle cuff.
3) Locate a post.
4) Wrap the band around the post.
5) Wrap the ankle cuff around one ankle.
6) Attach the band to the ankle cuff.
7) Stand with your back facing the post.
8) Step forward until there is tension in the band.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Pull your knee up...
3) ...until your upper leg and hips form a 90-degree angle.
4) This is the ending position.
5) Hold this position for a count of one second.
6) Then, return to the starting position.
7) Repeat reps for a full set using that leg.
8) When all reps are finished, switch the ankle cuff onto your other ankle. Then, turn around and perform the same number of reps using your other leg.
Proper Form
Pay special attention to following proper form by...
Be sure to raise your leg to a 90-degree angle to maximize the movement.
Keep your torso vertical throughout the movement.
Don't swing your body in an effort to lift the weight without losing balance. Compromising the form of your body too much can result in falling over or injury.
Gear Advice
To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts | $9.84 |
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