Resistance Band Seated Knee Raise exercise animation (Female)

Resistance Band Seated Knee Raise

Target muscle
—
Equipment
Resistance Band
Body part
Hips
Type
Strength

The Resistance Band Seated Knee Raise is a hip-flexor strength exercise that isolates the iliopsoas by driving the knee upward against band resistance from a seated position. It builds hip flexor strength and endurance without loading the spine, making it a practical accessory for runners, cyclists, and anyone rehabilitating hip flexor weakness.

How to do the Resistance Band Seated Knee Raise

  1. 1Sit upright on the edge of a sturdy bench or chair with your feet flat on the floor, hip-width apart.
  2. 2Loop the resistance band around both ankles, or just above both knees if you prefer a shorter range of motion.
  3. 3Sit tall, brace your core, and grip the sides of the bench lightly for balance — keep your chest up and your back straight.
  4. 4Exhale and drive one knee upward toward your chest as high as you can comfortably control, leading with the thigh.
  5. 5Pause briefly at the top and feel the contraction in your hip flexor.
  6. 6Inhale and lower your foot back to the floor slowly, resisting the band's pull throughout the descent.
  7. 7Complete all reps on one side before switching, or alternate legs each rep for the prescribed total.

Form tips

  • Sit at the very edge of the bench so the band hangs freely and your hip can move through its full range without the seat blocking your thigh.
  • Keep your torso vertical throughout the set — leaning backward substitutes spinal movement for hip flexion and shifts the work away from the iliopsoas.
  • Focus on the lowering phase: resist the band on the way down to maximize eccentric load on the hip flexors.
  • Select a band that lets you reach at least 90° of hip flexion with control; if your range collapses, drop down one band resistance.
  • Breathe out on the way up and in on the way down to maintain core pressure and a stable base.

Common mistakes

  • Rocking the torso backward on each rep, which turns it into a trunk-lean drill and reduces the direct load on the iliopsoas.
  • Dropping the foot quickly to the floor instead of lowering it under control, which removes the eccentric portion and cuts the exercise's effectiveness in half.
  • Using a band that is too heavy, causing the knee to stop well below 90° and forcing the lower back to compensate with extension.
  • Sitting too far back on the bench, which blocks hip flexion past 90° and limits the top range of every rep.
  • Letting the non-working foot lift off the floor to help balance, which destabilizes the pelvis and reduces isolation of the target hip.

Frequently asked questions

What muscles does the Resistance Band Seated Knee Raise work?

It primarily targets the hip flexors — specifically the iliopsoas (iliacus and psoas major) — which are responsible for lifting the thigh toward the torso. No significant synergists are involved when the movement is performed with strict upright posture.

Should I loop the band around my ankles or above my knees?

Anchoring the band around your ankles creates a longer moment arm and more resistance at the top of the movement, making it harder. Placing it just above the knees shortens the lever and reduces peak resistance — a good starting point if ankle placement feels too heavy or causes the band to slip.

Is the Resistance Band Seated Knee Raise good for beginners?

Yes. The seated position provides a stable base, and bands come in light resistances that suit any strength level. Start with a light band, focus on full range of motion and upright posture, and progress to heavier bands as the movement becomes easy.

How many sets and reps should I do?

For strength and endurance, 3 sets of 12–20 reps per side works well. Because this is an isolation accessory exercise, keep rest periods short (30–60 seconds) and prioritize controlled form over load.

What are good alternatives to the Resistance Band Seated Knee Raise?

Standing resistance band hip flexion (anchoring the band to a low point and lifting the knee while standing) is the closest variation and adds a balance challenge. Cable hip flexion and lying leg raises also target the iliopsoas, though they change the body position and the degree of hip flexor involvement.

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