Banded Front Leg Rise – Hip Flexor & Core Activation for Football Players
Watch how to perform Banded Front Leg Rise to strengthen hip flexors and core before football training.
How to Do Banded Front Leg Rise
Attach a resistance band to a fixed point near the ground.
Stand facing away from the anchor, attaching the other end around your ankle.
Lift your leg straight forward against the band’s resistance.
Hold briefly, then lower slowly.
Why Banded Front Leg Rise Matters
Banded Front Leg Rise activates the hip flexors and engages the core, which are key for strong and controlled football kicks.
For football players, this means:
Improved kicking power and follow-through control
Stronger core stability during sprints
Reduced risk of hip flexor strain
Exercise Details
Focus Area: Hip flexors, core stability
Equipment: Resistance band
Duration/Reps: 10–15 reps per leg, 2–3 sets
Skill Level: All levels
Combine With These Warm-Up Exercises
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