A dynamic functional exercise that combines knee drive movement with leg extension using resistance bands to improve hip mobility and leg strength.
Stand with a resistance band secured around your waist and attached to a stable object behind you. Drive one knee up toward your chest while maintaining balance on the standing leg. Extend the leg forward while keeping the band tension. Return to the starting position and repeat with the opposite leg.
Begin standing with resistance band secured around waist and attached behind you, core engaged to maintain balance and stability.
Return to the starting standing position with both feet on the ground, maintaining good posture and balance.
Keep your core engaged, drive knee up high, extend leg with control, maintain band tension
Losing balance, not maintaining core engagement, rushing the movement, allowing the standing knee to buckle
Increase band resistance, add arm movements, perform on unstable surface, or add weight vest.
Use lighter resistance bands, hold onto support for balance, or perform without bands first.
Stop if you experience pain in the hip, knee, or lower back. Ensure proper band securing and maintain control throughout the movement.