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Resistance Band Leg Drive
Resistance band exercise that drives the knee upward against tension, targeting hip flexors, quads, and glutes to build explosive power, stability, and sprinting mechanics; ideal for athletic conditioning.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Abs, Obliques, Calves
Popularity Score
6
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
9/10Iliopsoas
Quads
8/10Rectus Femoris
Glutes
7/10Glute Max, Glute Medius
Hamstrings
6/10Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Calves
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Secure a loop resistance band to an anchor at ankle height. Step into the band with one foot above the ankle, step away for tension, stand facing away with feet shoulder-width, core engaged, and posture tall.
- Engage core and glutes.
- Explosively drive the banded knee up and forward to horizontal thigh position.
- Swing opposite arm forward to mimic running.
- Point toes up on driving foot.
- Balance on standing leg with heel rooted.
- Control lowering of foot back to start under band tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive knee high and fast.
- Keep core tight.
- Hips square forward.
- Balance on one leg.
- Toes up on drive.
- Controlled return.
Breathing
Inhale during return to start; exhale forcefully as you drive the knee up and brace core throughout.
Tempo
1-0-1
Range of Motion
Drive knee until thigh parallels floor; lower until foot touches ground with band tension maintained, avoiding full extension at bottom.
Safety
Safety Notes
- Ensure secure anchor to prevent snap.
- Start with light band for form.
- Engage core to stabilize spine.
- Avoid if acute hip or knee pain.
- Warm up hips and ankles first.
- Use support if balance challenged.
Spotting
No spotter needed; use stable anchor and optional hand support for balance.
Common Mistakes
- Leaning torso backward.
- Allowing hips to rotate.
- Snapping band uncontrolled.
- Poor balance on standing leg.
- Insufficient core engagement.
- Over-arching back.
When to Avoid
- Acute hip flexor strain
- Knee joint instability
- Lower back injury
Flexibility Needed
- Hip flexion to 90 degrees
- Ankle dorsiflexion for foot position
Build Up First
- Single-leg balance competency
- Basic hip hinge knowledge
Also known as
Banded Knee Drive, Hip Flexor Band Drive, Resisted Knee Drive
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