Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, size and flexibility. This week we highlight Hip Flexor Band Pulls, a lower body exercise that develops strength in the hip flexors.

Hip Flexor Band Pulls

Who’s Doing It

• Thomas Vanek

Muscular Benefits

• Increases hip flexor strength
• Develops hip stability

Sports Performance Benefits

• Develops hip flexor strength in a position that closely mimics how the muscle is used when running or skating
• Increases stride frequency since the hips are able to powerfully flex, then quickly ready the leg for the next stride
• Improves knee drive, resulting in a more efficient stride and additional force into the ground for increased speed and acceleration

Exercise Description

• Assume split-stance with hands on chest and resistance band around rear ankle
• Explosively drive rear knee forward by flexing hip and knee until thigh is parallel to ground
• Extend hip and knee with control to return to start position
• Repeat for specified reps; perform with opposite leg

Sets/Reps: 2×6-8, with 45-60 seconds rest, each leg
Coaching Points

• Perform exercise quickly
• Maintain good posture throughout
• Explode on every rep