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Knee Highs with a Lateral Resistance Band Pull

Knee drives combined with a lateral band pull that trains anti-lateral flexion and hip-flexor strength.

Core & AbsIntermediateStrengthCompound

At a glance

Muscles workedPrimary: core & hip flexors. Secondary: obliques, glutes
Muscle groupCore & Abs
DifficultyIntermediate
TypeStrength · Compound
Sets & reps4 sets × 10-15 each side
Estimated calories burned~26 kcal

How to do it

  1. Anchor a band to the side and hold it while standing tall.
  2. Drive one knee up while resisting the lateral pull of the band.
  3. Lower with control and alternate or complete one side.
  4. Keep the torso upright and core braced.
  5. Complete 4 sets of 10-15 reps per side.

Equipment

Coaching tips

Benefits

Knee drives combined with a lateral band pull that trains anti-lateral flexion and hip-flexor strength.

Common mistakes

Avoid leaning away from the band or losing posture.

Make it harder

Increase band tension or slow the tempo.

Make it easier

Reduce band tension.

Breathing

Exhale as you drive the knee, inhale as you lower.

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.