Area Targeted: Hip Flexor

Your hip Flexors need to be strong! That’s why you need to do the Standing Knee Raise With Tube Bands. This exercise is amazing for working each set of your hip flexors one at a time. Remember that strained hip flexors can wreak havoc, so be sure to use lower resistance and do controlled higher reps.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: Attach both ends of the band(s) to one ankle strap.

Body Positioning: Secure the ankle strap around your active ankle and stand 3 to 4 feet away from the door with your back to the door. Position your body with your active leg back and far enough away from the door so that the band(s) are starting to stretch. Keep your back straight, chest up, head straight and stomach tight.


Raise your heel off the floor, and stand up as high as possible on your toes.


1. Try to place the majority of the pressure on your foot, on your big toe.