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Mini Loop Band Standing Hip Flexion being performed with proper form
Mini Loop Band Standing Hip Flexion demonstration video — proper form for the full movement.

How to do a Mini Loop Band Standing Hip Flexion

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
41,690
Popularity Rank
810th
Difficulty
Beginner
Quads Strength
81 mSCORE 69th
Equipment Required

Workouts with Mini Loop Band Standing Hip Flexion

    Target muscles worked

    Primary Muscles
    Quads
    Secondary Muscles
    None

    Instructions for Proper Form

    This 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.

    1. Stand upright with your feet hip width apart a band wrapped around both feet.
 Bend your right knee up towards your chest keeping your feet hip width apart.
 Control the band back to the starting position and repeat with the opposite side.

    Alternatives & Variations to Mini Loop Band Standing Hip Flexion

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    1. 1. Mini Loop Band Hip Flexor

      Photo of Mini Loop Band Hip Flexor being performed
      34 mSCORESWAPPED 23 TIMES

      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.

    2. 2. Air Squats

      Photo of Air Squats being performed
      92.1 mSCORESWAPPED 13 TIMES

      Air 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.

    3. 3. Mini Loop Band Squat

      Photo of Mini Loop Band Squat being performed
      34.1 mSCORESWAPPED 11 TIMES

      Mini 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.

    4. 4. Mini Loop Band Lateral Walk

      Photo of Mini Loop Band Lateral Walk being performed
      50.8 mSCORESWAPPED 11 TIMES

      A functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.

    5. 5. Butt Kick

      Photo of Butt Kick being performed
      2 mSCORESWAPPED 8 TIMES

      Butt 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.

    6. 6. Loop Band Back Squat

      Photo of Loop Band Back Squat being performed
      69.7 mSCORESWAPPED 7 TIMES

      Loop Band Back Squat is a variation of squats. Like other squats, this compound movement primarily targets the quadriceps. The use of a loop band allows for more resistance than simply body weight, especially at the top of the movement. As you descend into the squat, the tension on the loop band will decrease making this a great variation for anyone with limited mobility in a deep squat position.

    7. 7. Leg Extension

      Photo of Leg Extension being performed
      99.4 mSCORESWAPPED 7 TIMES

      Leg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.

    8. 8. Mini Loop Band Standing Hip Flexion

      Photo of Mini Loop Band Standing Hip Flexion being performed
      32.9 mSCORESWAPPED 6 TIMES

      This 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.

    9. 9. Mini Loop Band Alternating Leg Raises

      Photo of Mini Loop Band Alternating Leg Raises being performed
      54.3 mSCORESWAPPED 6 TIMES

      Focusing 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.

    10. 10. Dumbbell Squat

      Photo of Dumbbell Squat being performed
      94.1 mSCORESWAPPED 6 TIMES

      Dumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.