Procaryote
Hip · Strengthening

Strengthening of the Iliopsoas with Resistance Band in Sitting Position

Strengthening of the iliopsoas with resistance band, seated, hip and knee flexed at 90°, 3 sets, 12 repetitions per side

Illustration of the Strengthening of the Iliopsoas with Resistance Band in Sitting Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Sit on a chair with the hip and knee flexed at 90 degrees. Attach a resistance band around your foot and to a fixed point in front of you. Slowly pull your knee forward by contracting the iliopsoas, then return to the starting position while controlling the movement.

Tips: Keep your back straight and the pelvis stable throughout the exercise. Do not let the resistance band pull you abruptly backward.

Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance band
Starting position
Seated on a chair, hip and knee flexed at 90 degrees
Clinical goal
Strengthen the iliopsoas muscle to improve hip stability and mobility
Also known as
Hip strengthening with resistance band, Seated iliopsoas exercise, Hip flexion with elastic band

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Swiss Ball BridgeSwiss Ball Bridge, 3 sets, 10 repetitions, 3-second hold at the top Three-Phase Dynamic SquatThree-phase dynamic squat, 3 sets, 8 repetitions, tempo 3-1-3 U-shaped Hip Flexion with Elastic BandU-shaped hip flexion with elastic band, 3 sets, 10 repetitions per leg Unilateral Glute Bridge on the FloorUnilateral glute bridge on the floor, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Unilateral Hip ThrustUnilateral hip thrust, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Wall Dynamic BridgeWall dynamic bridge, 3 sets, 12 repetitions Wall Sit with Knee RaiseWall sit with knee raise, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Weighted SquatWeighted squat, 3 sets, 8 repetitions, moderate load suitable

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.