Resistance Band Standing Knee Raise

The Resistance Band Standing Knee Raise works the Hip Flexors one leg at a time by driving your knee up to hip height against a band anchored low on the door. Strained Hip Flexors can be slow to recover, so use lower resistance and controlled, higher reps.

Muscles Worked: Hip Flexors (Iliopsoas) · also Rectus Femoris, Core
Equipment: Door anchor, 1 ankle strap

Woman with her back to a low door anchor and an ankle strap on her rear leg drives that knee up to hip height. — Start And Finish Positions

Set Up

Anchor:: Attach the bands to the door anchor at the bottom of the door.
Bands:: Clip both ends of the bands to one ankle strap.
Body Position:: Secure the ankle strap around your working ankle and stand 3 to 4 feet from the door with your back to it. Place your working leg back, far enough from the door that the bands start to stretch. Keep your back straight, chest up, head straight and stomach tight.

Movement

Bring your working leg up and forward until your knee is at hip height. Lower the leg back to the starting position under control.

Points To Remember

Keep your foot forward as you raise your knee, so your lower leg stays perpendicular to the floor.
Use lower resistance and controlled, higher reps.

Questions About The Standing Knee Raise

What muscles does the Resistance Band Standing Knee Raise work?

The Resistance Band Standing Knee Raise works the Hip Flexors, mainly the Iliopsoas, one leg at a time. The Rectus Femoris assists, and the Core keeps you balanced on the standing leg.

What resistance should you use for Standing Knee Raises?

Use a lighter band and controlled, higher reps for the Resistance Band Standing Knee Raise. Strained Hip Flexors can cause lasting trouble, so build up gradually.