Hip Flexor Strengthening Exercises

This blog post contains 15 different exercises that strengthen the Hip Flexor muscles.

Strengthening a weak hip flexor group will help the muscles tolerate more load. (… this is especially useful if you have an injury to the Hip Flexors.)

The Hip Flexor muscle group consists of:

• Iliopsoas
• Rectus Femoris
• Tensor Fasciae Latae
• Sartorius
• Pectineus
• Gluteus Medius (Anterior)
• Adductor (Anterior)

The exercises mentioned on this blog post will strengthen all of the Hip Flexor muscles mentioned above.

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How To Strengthen The Hip flexors

The Hip Flexor strengthening exercises have been arranged in approximate order increasing difficulty.

Note:

• Aim to feel a firm muscular contraction in the front of the hip.
• Focus on the exercise that is appropriate to your current level of strength.
• Be careful of getting a cramp.
• Exercises to be performed pain-free.

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1. Hip Flexion Isometric

Instructions:

• Stand in front of a wall.
  • You can hold onto the wall for balance.
• Have the tip of your toes are in contact with the base of the wall.
• Keep your leg completely straight.
• Push your foot into the wall as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this contraction for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

2. Hip Flexion Isometric #2

Instructions:

• Lie down on the floor with your hip and knee bent at ~90 degrees.
• Place your hands on top of the knee.
• Without allowing your hand to move from this position, push your knee into your hand as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this contraction for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

3. Hip Flexion Isometric #3

Instructions:

• Assume a lunge position.
  • (The leg at the back will be side that will be targeted.)
• Push the foot of the leg at the back into the ground as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this position for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

4. Straight Leg Raise

Instructions:

• Lie down on the floor.
• Lock your leg straight.
• Lift your leg to ~30 degrees.
• Aim to feel the contraction at the front of your hip and thigh.
• Hold for 5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Add an ankle weight.
  • Tie a resistance band between ankles.

5. Straight Leg Raise (Hip Extended)

Instructions:

• Lie down on the floor.
• Hold your knee towards the chest.
• Lock the other leg in a straightened position.
  • (This is the side that will be targeted.)
• Lift your leg to ~30 degrees.
• Aim to feel the contraction at the front of your hip and thigh.
• Hold for 5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Add an ankle weight.

6. Strengthening with Resistance Bands

Instructions:

• Tie a resistance band to a stationary object at floor height.
• Loop the other end of the resistance band around your ankle.
• Face away from the anchor point.
• Step forwards to increase tension on the band.
• Stand up right.
• Hold onto something for balance.
• Lock your knee straight throughout this exercise.
• Allow your leg to be pulled backwards.
• Pull your leg forwards.
• Aim to feel the contraction at the front of your hip and thigh.
• Perform 30 repetitions.
• Repeat on the other side.
• Progression:
  • Increase tension on resistance band.

7. Strengthening with Resistance Bands (Supine)

Instructions:

• Lie down on the floor.
• Loop a resistance band around both of your feet.
• Whilst keeping one leg straight, bend the other knee towards your chest.
• Aim to feel a contraction in the front of the hips.
• Perform 30 repetitions.
• Repeat on the other side.
• Progression:
  • Increase tension on resistance band.

8.  Straight Leg Lift (Sitting)

Instructions:

• Long sit on the floor with the support of your hands behind you.
• Keep your leg straight throughout this exercise.
• Without moving your pelvis, lift up your leg as high as possible.
• Aim to feel a contraction in the front of the hips.
• Hold for 5 seconds.
• Perform 10 repetitions.
• Progression:
  • Lean your torso forwards.
  • Use an ankle weight.

9. Knee Lift (Sitting)

Instructions:

• Sit up right on the edge of a chair.
• Lift your knee as high as possible.
• Do not lean backwards.
• Aim to feel a contraction in the front of the hips.
• Hold for 5 seconds.
• Perform 10 repetitions.
• (If you find it difficult to lift the weight of your leg, lean you torso slightly backwards.)
• Progression:
  • Wrap a resistance band between your ankles.
  • Use an ankle weight.

10. Knee Lift (Standing)

Instructions:

• Stand upright.
• Place your foot onto a chair at knee height.
• Lift your knee as high as possible.
• Do not lean backwards as you lift your knee up.
• Aim to feel a contraction in the front of your hip.
• (If you find it difficult to lift the weight of your leg, you can use your hands to provide some assistance.)
• Hold for 5 seconds.
• Perform 10 repetitions.
• Progression:
  • Use an ankle weight.

11. Sliders

Instructions:

• Wear a sock on your foot.
• Assume the lunge position.
  • (The leg at the back will be the side that is targeted.)
• Lunge forwards.
• Lean as much of your body weight into your back leg.
• Push the foot of the back leg into the ground as hard as you comfortably can tolerate.
• Slide your back foot forwards and backwards.
• Aim to feel a contraction in the front of your hip.
• Perform 10-20 repetitions.

12. Mountain Climbers

Instructions:

• Place your hands on a chair.
• Assume a straight arm plank position.
• Bring your knee up towards the chest.
• Aim to feel a contraction in the front of your hip.
• Hold for 2-5 seconds.
• Alternate sides.
• Perform 10-20 repetitions.
• Progression:
  • Loop a resistance band between your feet.

13. Hanging Leg Lift

Instructions:

• Hang onto a bar.
• Bring your knees upwards.
• Aim to feel a contraction in the front of your hip.
• Do not swing your legs.
• Hold for 2-5 seconds.
• Perform 5-10 repetitions.
• Progression:
  • Hold a weight between your knees.

14. Jack Knife

Instructions:

• Lie down on the floor.
• Lift both legs upwards as you reach forwards with your arms.
• Aim to feel a contraction in the front of your hip.
• Hold for 2-5 seconds.
• Perform 5-10 repetitions.
• Progression:
  • Hold position for longer period of time.

15. Eccentric Hip Flexor Strengthening

Instructions:

• Sit down on a bench.
• Lock your foot underneath a heavy weight.
• Hold the other knee towards the chest.
• Slowly lean backwards to a height that your are comfortable with.
• Return to the starting position.
• Aim to feel a contraction in the front of your hip.
• Perform 5-10 repetitions.
• Progression:
  • Hold an appropriate amount of weight on your chest.

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Conclusion

Try out the exercises suggested on this blog post to strengthen the Hip Flexor muscle group.

Focus on the exercises that give you the best results.

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What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

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