5 Exercises For STRONGER Hip Flexors AND Core Muscles! -

I’ll come right out and say it. Most people, including beginner to advanced gym goers, runners, and athletes do not give their hip flexors the strengthening attention this important muscle group needs and deserves!

Getting your hip flexors stronger might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life (the hip flexors are used when walking, stepping, running, stabilizing, and so much more).

While this might come as a shock, “tight” hip flexors might need to get stronger. Stretching isn’t always the solution. Strengthening can help address both weakness and tightness.

To note, I have tight in quotations as there are different reasons why your hip flexors might feel this way. So there is no “one size fits all” answer or approach.

Guess what?!?! You CAN strengthen your hip flexors and core muscles at the same time!

In fact, I consider the hip flexors to be part of the core.

The hip flexors play a key role in stabilizing the pelvis and spine. Remember, the hip flexor muscles have attachments on the pelvis, spine, and femur.

Here are 5 exercises that strengthen the hip flexors and improve lumbo-pelvic stability (think core stability).

#1) Band Resisted Mountain Climbers

This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.

To note, the goal here is not making oneself exhausted. Many people perform mountain climbers incorrectly and just go through the motions in an attempt to chase exhaustion. If you try this here you will be humbled very quickly.

Coaching Tips:

Place a resistance band around your feet, and place your feet on sliders/towels.

Get into a plank position from your hands and feet. Your body should be in a straight(ish) line from your head to heels.

Place your hands so they are underneath your shoulders. Spread your fingers, and pretend you are suctioning or screwing your hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes (on the planted side).

While remaining in the plank position, perform 3 quick but controlled ‘’jogs/strides.’’ On the third stride, pause in the top position for a count (when your knee is underneath your body). This sequence is one rep.

For the duration of the exercise, press your body away from the floor/towards the ceiling and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down/depressed. Imagine you are sliding your shoulder blades down towards your heels.

For the duration of the exercise, your body should remain in a straight(ish) line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

#2) Single Leg Supine Plank + Band Resisted Psoas Marches

This exercise strengthens the hip flexors, glutes, posterior core muscles, and improves shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet.

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Place your upper arms on yoga blocks (or two stable objects), and point your forearms up towards the ceiling.

Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position.

Take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now press your body away from the yoga blocks/towards the ceiling, and retract your shoulder blades (draw each one in towards your spine). When you do this your hips and torso will lift off the floor a slight amount. Maintain this pressure and position for the duration of the exercise. You should really feel the muscles around your shoulder blades.

In the top position, your body should form a straight line from your shoulders to knee. To reiterate, your hips and torso should not be in contact with the floor.

Before each rep of the marches, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes (on the planted side).

Now perform a “march” and bring your knee and thigh in towards your body.

Gain a moment of control, then return to the starting position with complete control.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

#3) Modified Sit-Ups + Band Resisted Isometric Psoas March

This exercise strengthens the hip flexors, and improves lumbo-pelvic stability. Avoid this exercise if you have been told by a qualified medical professional to avoid spinal flexion exercises.

Coaching Tips:

Place a resistance band around your feet.

Lie on the floor. Your head, torso, and hips should be in a stacked position.

On one side, bring your knee and thigh in towards your body. For the duration of the exercise, keep your knee and thigh relatively close to your body. Do not allow your leg to get pulled forward.

On the other side, bend your knee and keep your foot flat on the floor. Keep your arm straight, and rest your hand on this leg.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes (on the planted side).

Now use your core muscles and lift your mid/upper back area off the floor, and simultaneously slide your hand up your leg. Use a range where you are able to maintain proper form.

Gain a moment of control, then perform the reverse movements and return to the starting position with complete control. While you will be flexing your spine here, focus on doing most of the movement in your thoracic spine versus your lumbar spine.

For the duration of the exercise, do not bounce and do not use momentum.

For the duration of the exercise, keep your chin tucked and neck in a neutral position (do not do “neck sit-ups”).

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor. There will be some spinal flexion here.

Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For “experienced beginners” to advanced trainees, and also coaches. Currently being followed by people in at least 40 countries. Great for home AND gym workouts!

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#4) Long Lever Copenhagen Plank Lift-Offs + Band Resisted Isometric Psoas March

This exercise strengthens the adductors and hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet.

Fully extend your leg and place your ankle and foot on a stable elevated surface.

Get into a side plank position from your forearm and ankle/foot.

Your shoulder should be above your elbow.

If this fully extended position bothers your knee/any other part of your body, opt for the bent knee variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the surface).

On the side closest to the floor, bring your knee and thigh in towards your body. For the duration of the exercise, keep your knee and thigh relatively close to your body. Do not allow your leg to get pulled away from your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now use your adductors and press your body away from the surface and towards the ceiling.

Pause in the top position for 1-2 seconds, then return to the starting position with complete control. The movement during the lowering will be relatively minimal.

Do not perform the “lowering” by sinking into your shoulder (see point below).

For the duration of the exercise, push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

#5) Dead Bug Band Resisted Psoas March Combo + Weight Lowering

This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.

Coaching Tips:

Place a resistance band around your feet.

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Hold a weight and extend your arms so they are vertical, and are in line with your armpits.

On one side, bring your knee and thigh in towards your body. For the duration of the set, keep your knee and thigh relatively close to your body. At the very least, your thigh should remain in a vertical position. Do not allow your leg to get pulled forward.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).

Now steadily exhale, slowly press against the band with your foot, extend your leg and lower your leg towards the floor, and to a range where you are able to maintain proper form.

While you are doing this, lower your arms/the weight towards the floor.

Gain a moment of control, and then return your leg and arms to the top/starting position.

You may perform all reps on one side before switching sides, or you may alternate sides.

When you return to the top/starting position, pause and do a proper reset. Most people rush and do not do a proper reset.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

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