How to do a Mini Loop Band Hip Flexor
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Mini Loop Band Hip Flexor
Workouts with Mini Loop Band Hip Flexor
Target muscles worked
Instructions for Proper Form
Targeting primarily the hip flexors, this exercise is beneficial for improving hip mobility and strength. The mini loop band adds resistance, making it more challenging than traditional hip flexor exercises. It's essential for athletes and individuals seeking to enhance lower body performance and reduce the risk of injuries.
- Secure a mini loop band around both feet. Lie on your back with your legs straight and your arms positioned to your sides.
- Bend your right knee towards your chest keeping your feet hip width apart.
- Control the band back to the starting position and repeat with the opposite side.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanAlternative Exercises to Mini Loop Band Hip Flexor
1. Mini Loop Band Standing Hip Flexion
32.9 mSCORESWAPPED 42 TIMESThis exercise isolates the hip flexors and quadriceps, enhancing strength and mobility in the hip region. The resistance offered by the mini loop band increases the exercise's intensity, providing a greater challenge and promoting muscle development beyond what's achievable with bodyweight alone.
- Beginner
- Quads
- Mini Loop Bands
2. Dumbbell Step Up
84.4 mSCORESWAPPED 22 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
3. Mini Loop Band Squat
34.1 mSCORESWAPPED 13 TIMESMini Loop Band Squat is a bodyweight variation of Squats. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By placing a mini loop band around both legs, just above the knee, you’re forced to recruit additional smaller muscles to help keep your knees from collapsing inwards. This can be a great exercise for working towards heavier squat variations, or as a way to fine tune your form.
- Beginner
- Quads
- Mini Loop Bands
4. Air Squats
92.1 mSCORESWAPPED 12 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
5. Mini Loop Band Alternating Leg Raises
54.3 mSCORESWAPPED 12 TIMESFocusing on the core and lower abdominals, alternating leg raises with a mini loop band offer a challenging isolation exercise. The resistance band increases the difficulty, enhancing muscle engagement and promoting stronger, more defined abdominal muscles compared to standard leg raises.
- Beginner
- Quads
- Mini Loop Bands
6. Side Lunge
79.4 mSCORESWAPPED 10 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
- Beginner
- Quads
7. Standing Hip Flexor Stretch
1.9 mSCORESWAPPED 10 TIMESStanding Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.
- Beginner
- Abductors
8. Handle Band Squat
54.4 mSCORESWAPPED 9 TIMESIncorporating a handle band into squats adds resistance to the standard squat movement, targeting the quads, glutes, and hamstrings. This variation increases lower body strength and stability, offering a versatile and effective workout accessible anywhere.
- Beginner
- Quads
- Handle Bands
9. Butt Kick
2 mSCORESWAPPED 9 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
- Beginner
- Quads
10. Couch Stretch
13.8 mSCORESWAPPED 8 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
- Beginner
- Quads