Mini Loop Band Hip Flexor
The Mini Loop Band Hip Flexor is a targeted isolation exercise that strengthens the muscles responsible for lifting your legs, specifically the psoas and iliacus. Performed lying down with a resistance band around your feet, it improves sprinting mechanics, core stability, and hip mobility.
Because hip flexors are often tight from sitting yet weak in function, balancing volume is critical; the AI uses your daily activity data (like step count or sitting duration) to prescribe the optimal intensity. By tracking RPE and set duration, the app can detect if you are fatiguing too quickly and risking lower back compensation, adjusting the resistance recommendations in real-time. Additionally, if your HRV indicates low recovery, the AI may suggest a lower-resistance variation to prioritize mobility over strength for that session.
Form Cues
- Lie flat and press your lower back into the floor
- Keep your toes pulled up toward your shins
- Drive one knee toward your chest explosively but under control
- Keep the non-working leg straight and grounded
- Pause briefly at the top of the movement
- Don't allow your lower back to arch off the floor
- Don't let the band snap your leg back down
- Don't bend the knee of the stationary leg
- Don't hold your breath while lifting
- Don't rely on momentum to start the rep
Common Mistakes
- Arching the lumbar spine
- Using a band that is too heavy
- Rushing the lowering phase
- Lifting the head off the ground
- Bending the stabilizing leg
Muscles Worked
This exercise primarily targets the hip flexors (iliopsoas and rectus femoris), which are crucial for knee drive in running and general leg lifting. It secondarily engages the core specifically the lower abdominals, to stabilize the pelvis and prevent the lower back from taking over the movement.
Primary
Secondary
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