Exercise Library
Band Coil Single Leg Hinge + Knee Raise
The band coil single-leg RDL + knee raise focuses on hip stability and mobility while including the often-neglected hip flexors.
Loop a long band with a low attachment over one shoulder and rotate to wrap it around the body once to pull directly to the side of one hip.
Stand on the leg opposite of the band attachment and hinge forward at the hip, allowing a slight bend in the knee, and bringing the other leg up to remain approximately in line with the trunk.
Return to standing and raise the other knee as high as possible without tucking the pelvis under. Keeping the band low on the hip will allow you to add resistance against the thigh as needed.
Notes
This exercise comes from Danny Foley.
Purpose
The band coil single-leg RDL + knee raise focuses on hip stability and mobility while including the often-neglected hip flexors. The band attachment creates additional instability to work against as well as allowing added resistance to the hip flexor raise.
Programming
This is a good preparatory exercise for use in a warm-up. 2-3 sets of 6-10 reps are appropriate.
Variations
The stability demand can be increased by standing on a soft pad or air pillow, the band attachment height can be adjusted for different effects, and the tempo can be slowed and pauses at either end included.
Loop a long band with a low attachment over one shoulder and rotate to wrap it around the body once to pull directly to the side of one hip.
Stand on the leg opposite of the band attachment and hinge forward at the hip, allowing a slight bend in the knee, and bringing the other leg up to remain approximately in line with the trunk.
Return to standing and raise the other knee as high as possible without tucking the pelvis under. Keeping the band low on the hip will allow you to add resistance against the thigh as needed.
Notes
This exercise comes from Danny Foley.
Purpose
The band coil single-leg RDL + knee raise focuses on hip stability and mobility while including the often-neglected hip flexors. The band attachment creates additional instability to work against as well as allowing added resistance to the hip flexor raise.
Programming
This is a good preparatory exercise for use in a warm-up. 2-3 sets of 6-10 reps are appropriate.
Variations
The stability demand can be increased by standing on a soft pad or air pillow, the band attachment height can be adjusted for different effects, and the tempo can be slowed and pauses at either end included.
