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Resistance Band Kneeling Hip Mobilization
A dynamic mobility exercise using a resistance band in a half-kneeling position to improve hip flexion, extension, and rotation, targeting hip flexors and capsule for enhanced joint function and reduced tightness.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
8/10Iliopsoas
Glutes
6/10Glute Max, Glute Medius
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band at waist height to a sturdy point. Loop it around the upper thigh of your kneeling leg, step away to create tension, and assume a half-kneeling position with the other foot forward.
- Tuck your pelvis posteriorly to neutralize your spine.
- Drive your hips forward gently using the band's pull to stretch the front hip.
- Rock hips back and forth in a controlled manner.
- Maintain upright torso without arching your back.
- Switch sides after completing reps.
- Breathe steadily throughout.
Coaching Tips
Form Cues
- Neutral spine always
- Pelvis tucked
- Controlled rock
- Band tension constant
- Knee over ankle
Breathing
Inhale to prepare, exhale as you drive into the mobilization while bracing your core.
Tempo
2-1-2
Range of Motion
Move from a neutral hip position to end-range stretch without pain or compensation, feeling gentle tension in the hip.
Safety
Safety Notes
- Secure anchor firmly
- Use light tension initially
- Stop if sharp pain occurs
- Pad under knee
- Avoid if acute hip injury
Spotting
Not required; self-assisted with band tension.
Common Mistakes
- Arching lower back
- Jerking movements
- Excessive band tension
- Leaning forward
- Ignoring knee comfort
When to Avoid
- Acute hip pain
- Recent hip surgery
- Knee joint issues
Flexibility Needed
- Basic half-kneeling ability
- Ankle dorsiflexion for front foot
Build Up First
- Familiarity with pelvic tilt
Also known as
Banded Half-Kneeling Hip Mob, Kneeling Banded Hip Mobilization, Half-Kneel Resistance Band Hip Stretch
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