5 Exercises For STRONGER Hip Flexors And Improved Mobility -

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.

In my close to 20 years of coaching hundreds (or maybe closer to thousands) of people of all genders, ages, fitness levels, and backgrounds, a vast number of my clients (and people who follow me on social media) have had HUGE lightbulb or ‘’aha’’ moments when they discovered what a major impact hip flexor strengthening has on their performance, and how their body feels.

This was their missing link!

Having mobility is great, but what is even better is having the strength to be able to control your mobility. This will help improve how your body performs and feels.

Here are 5 exercises that strengthen the hip flexors AND improve hip mobility. You can accomplish both goals at the same time!

#1) Half Kneeling Hip Mobility/Hip Strengthener Against Wall

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

Coaching Tips:

Get into a kneeling position, and lightly rest your hands against a wall/stable surface. Your head, torso, and hips should be in a stacked position.

Start with both knees bent at 90 degrees.

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 keeping your knees bent at 90 degrees, lift one leg so your knee moves away from the midline of your body, then returns to the midline of your body, and finishes with your thigh parallel to the floor or higher.

Pause for a count in the top position, then perform the reverse movements and return to the starting position with control.

Stop before your leg/foot comes into contact with the floor.

For the duration of the exercise, do not allow your knee on the planted side 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 hip to drop on one side.

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) Ball Lateral Hip Switches + Band Resisted Psoas Marches

This exercise strengthens the hip flexors, and improves lumbo-pelvic stability. The lateral isometric ball press makes this deceptively challenging in terms of lumbo-pelvic stability.

Coaching Tips:

Place a resistance band around your feet.

Place a stability ball against a wall/stable surface, and so it’s against your upper arm/torso on one side.

For the duration of the exercise, apply pressure into the ball with your upper arm and torso. Your body should be leaning into the ball (drive your foot into the floor and press your body against the ball), in a slightly diagonal position, and in a relatively straight line from your head to feet.

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, and while pressing against the ball with your upper arm/torso, lift your knee and mimic a running stride. Move with control.

Gain a moment of control, then return your leg and foot to the starting position with control.

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 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 hip to drop on one side.

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) Single Straight Leg Lifts Over Object

This exercise strengthens the hip flexors.

Coaching Tips:

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

Place an object so it’s in line with the outside of one of your lower legs.

Fully extend both of your legs, plantarflex your feet (point them away from you), and keep your legs relatively close together.

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 keeping your legs fully extended, and feet plantarflexed, lift your leg over the object in a lateral direction, and then back to the starting position.

For the duration of the exercise, do not allow your leg or foot to strike the object.

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 weight to shift from hip to hip.

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.

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. Great for home AND gym workouts!

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#4) Single Leg Hamstring Slide-Outs + Band Resisted Isometric Psoas March

This exercise strengthens the hip flexors, posterior chain muscles, and improves lumbo-pelvic stability. You can modify this exercise by performing the lowering/eccentric component only.

Coaching Tips:

Place a resistance band around your feet.

Lie on the floor, and place the back of your foot on a towel/slider. 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. At the very least, your thigh should remain in a vertical position. Do not allow your leg to get pulled forward.

On the other side, in the starting position your shin should be in a vertical position.

Keep your arms on the floor, and point your forearms towards the ceiling. Aim to use as little support from your upper body as possible.

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

Extend your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage.

In the top position, your body should form a straight line from your shoulders to knee.

Before each rep of the slide-outs, 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 slowly extend your leg and slide your foot forward. Use your hamstrings to control the movement.

Once you hit your end range (a range where you are able to maintain proper form), contract your hamstrings (perform a hamstring curl) and return your lower body to the top/starting position.

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 excessively 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.

#5) Standing Kettlebell Psoas Marches Over Object/Hurdle

This exercise strengthens the hip flexors, the muscles in the lower leg and foot, and improves lumbo-pelvic stability.

Coaching Tips:

Stand so your body is perpendicular to something you can use as a ‘’hurdle.’’ Choose a height that works best for you. Start out conservatively.

You may lightly rest your hand against a stable surface for support.

Place a kettlebell around your foot, and dorsiflex your foot (point it towards you).

Adopt a square stance. Your head, torso, and hips should be in a stacked position.

On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot 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).

Now lift your leg and foot/kettlebell over the object/hurdle in a lateral direction.

Gain a moment of control, then perform the reverse movements and lift your leg in the opposite direction.

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

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 hip to drop on one side.

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.

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