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Supine Banded Marches Hip flexor strengthening

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Supine Banded Marches Hip flexor strengthening

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Hip flexors
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lying flat on the floor with your arms by your sides, palm side facing down
  5. Have a looped exercise band around both feet
  6. Bring your hips and knees up to 90 degrees
  7. Now while keeping one leg in this position straighten the other leg out as far as you can while maintaining a straight back on the floor
  8. Then slowly bring this leg back to the start and at the same time switch legs and then repeat
  9. For strengthening you should perform 6-10 reps to fatigue
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 reps to fatigue
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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