Hip Flexor Exercise
In this hip flexor exercise tutorial, you’ll learn an exercise to target and strengthen the hip flexors, alleviate pain and improve overall function.
Level
Beginner
Targets
Hips
Step by Step Instructions
- Sit tall in a chair with your back straight, chest up, and eyes forward; feet flat on the floor.
- Lift one thigh so the hip angle is above 90°, then lower only to 90° (don’t drop below).
- Keep posture tall; optionally place a hand on the front of the hip to feel the hip flexor working.
- Repeat for 15 reps, then switch legs; perform 3 sets per side.
- If this feels easy, add resistance by looping a light elastic band around both feet and repeat the seated raises.
- Move to the floor: sit upright with legs straight out in front; place hands on the floor beside your hips for support; keep your back straight and head neutral.
- Lift one straight leg a few inches, then lower to a hover (don’t touch the floor); repeat smoothly.
- Do 15 reps per side, 3 sets per side.
- Progression: place a small object next to your foot and lift the leg up and over it; as you improve, use taller objects.
- Throughout, maintain good posture (straight back, head up), move slowly and with control, and stop if pain increases.
Hip Flexor Exercise
[Video Transcript]
If your hip flexors feel tight and sore and you’ve been stretching with no relief, the issue may be weakness rather than tightness. Here are some strengthening options for your hip flexors. Begin with a beginner exercise: sit up straight in a chair and lift one leg past 90 degrees at the hip, then lower only to 90 degrees (or just above) before lifting again. You can place a hand at the front of the hip to feel the muscle working. Keep your back straight, eyes forward, and avoid dropping below 90 degrees so the quadriceps don’t take over. Repeat on both sides. If that’s easy, add elastic bands around the feet for resistance or move to the floor.
On the floor, sit upright with your legs extended in front of you and your hands on the ground for support if needed. Lift one leg off the ground, then lower it, hovering just above the floor before lifting again. Keep your back straight and your gaze neutral, and perform the movement on both sides. To progress, place a small object beside your foot and lift the leg up and over it, increasing the object’s height as you improve. These progressions also challenge your core, maintain good posture throughout. Aim for three sets of fifteen repetitions per side. You should feel the work in the hip flexor/groin area; consistent strengthening may be the key to resolving persistent hip tightness or soreness.
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