Hip flexor bands in supine position with the heels on a bench is an exercise where, from a lying position, you actively bring the hip into flexion against resistance from an elastic band. The heels rest on a bench or elevation, keeping the pelvis stably positioned and focusing on controlled hip activation.
The combination of external resistance and trunk stability isolates hip flexor function while integrating it within a controlled chain. The exercise is suitable for targeted strength building and re-training hip flexion without excessive strain on the lower back.
Aims to strengthen hip flexors (including iliopsoas and rectus femoris) and improve pelvic and trunk control. Supports active leg raising, gait mechanics and coordination between hip and core. Relevant exercise within rehabilitation and sports-specific strength training.
Elastic/dynaband
Fixed anchor point
Bench or elevation
Mat or comfortable surface
Lie supine on the mat
Place both heels on a bench
Attach the elastic band around one foot
The elastic is anchored in extended direction of the leg
Arms relaxed beside the body
Core tightened and pelvis neutral
Bring the working leg into controlled hip flexion
Keep knee slightly bent or at 90 degrees
Prevent pelvic tilt
Actively tighten the hip flexors
Move to a comfortable end position
Lower the leg back slowly and in a controlled manner
Maintain tension in trunk and hip
Change of leg after completion
✓ Keep pelvis neutral and stable
✓ Core continuously tightened
✓ Move in a controlled manner without momentum
✓ Use light, controllable resistance
✓ Move within a pain-free range
✗ Hollowing the lower back
✗ Tilting pelvis
✗ Using too heavy resistance
✗ Swinging the leg
✗ Ignoring pain in hip or groin
Hip flexor bands in supine position with heels on bench is used to improve targeted hip flexor strength and trunk stability, with minimal stress on the lower back. The exercise is suitable within rehabilitation for hip or groin problems and can help restore active hip control.
In addition, this exercise is valuable as a preparatory step towards more dynamic hip flexion exercises, such as march or sprint drills. The controlled position makes it easy to dose the load. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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