It’s interesting how perplexed and even triggered some people get when you mention they should be strengthening their hip flexors.
Nobody bats an eyelash when you talk about the importance of glute strengthening, or even the importance of strengthening the serratus anterior.
Why should the hip flexors be any different? They are MUSCLES!! Strengthening the hip flexors should NOT be controversial at all!
If you want to move better, feel stronger, and build a more resilient body, it’s time to stop ignoring strengthening your hip flexors!
As I say ALL the time, ‘’tight’’ hip flexors often feel this way because they are weak and need to get stronger!
How do you know if you should be strengthening your hip flexors? An easy answer is “if you aren’t, you should be!”
And if you are wondering if your hip flexors are legitimately tight, look up the Thomas test and you can try it out yourself.
Here are 5 hip flexor strengthening exercises that will help you build bulletproof hips that feel smooth like butter! I bet you haven’t tried many of these!
#1) Double Straight Leg Lifts Over Two Objects
This exercise strengthens the hip flexors, improves hip mobility, and lumbo-pelvic stability (think core).
Start off using much lower objects and only increase the height of the objects as your hip flexors get stronger.
Coaching Tips:
- Sit on the floor, fully extend both of your legs, and point your feet away from you (plantarflex). Your head, torso, and hips should be in a stacked/level position. Brace your core (360 degree brace around your spine), and lightly tuck your ribs towards your hips (think about wrinkling the front of your shirt like you would during a dead bug).
- Place an object on each side of your lower legs.
- Place your hands so they are on the outsides of your thighs, and lightly rest your fingers on the floor.
- While keeping your knees fully extended and feet pointing away from you, lift your legs over the objects in a lateral direction, and then back to the starting position.
- For the duration of the exercise, do not allow your legs or feet to strike the objects or the floor.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position. Some minor spinal flexion is ok.
- 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.
Do 2-3 sets of 8-12 reps per direction.
#2) Seated Band Resisted Isometric Hip Flexor March + Leg Extensions
This exercise strengthens the hip flexors, and improves lumbo-pelvic stability (think core).
Coaching Tips:
- Place a resistance band around your feet.
- Sit on the floor, and lean back a slight amount. Your head, torso, and hips should be in a stacked/level position.
- You may keep your hands in the air (what I’m doing), or you may place your hands so they are on the outside of your thighs (lightly rest your fingers on the floor).
- 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.
- 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 lightly tuck your ribs towards your hips (think about wrinkling the front of your shirt like you would during a dead bug).
- Now extend your other leg and “stretch” the band. Do not allow your bent leg to get pulled forward. This will be difficult.
- Gain a moment of control, then return to the starting position with complete control.
- You may perform all reps on one side before switching sides, or you may alternate sides.
- For the duration of the exercise, do not allow your legs or feet to strike the floor.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- 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.
Do 2-3 sets of 8-12 reps per side.
#3) Single Leg Foot Elevated Glute Bridges + Isometric Banded Hip Flexor Marches
This exercise strengthens the glutes and hip flexors.
Coaching Tips:
- Place a resistance band around your feet. Lie on the floor. Your head, torso, and hips should be in a stacked/level position.
- Keep your upper arms on the floor (optional), and point your forearms up towards the ceiling. Aim to use as little support from your upper body as possible.
- 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.
- Get into a single leg glute bridge position, and elevate your foot on a stable surface.
- 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).
- Extend/lift your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching/using your lower back.
- In the top position, your body should form a straight line from your shoulders to knee. Hold for a count or more, and really squeeze/flex your glutes.
- Return to the starting position with 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/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps per side.
Build STRONG hip flexors and core, improve your mobility and athleticism! For “experienced beginners” to advanced trainees, and also coaches. Currently being followed by people in 40+ countries. Great for home AND gym workouts!
#4) Band Resisted Hip Flexor Marches + Isometric Wall Press
This exercise strengthens the hip flexors, improves lumbo-pelvic stability (think core), and shoulder and scapular stability.
Coaching Tips:
- Place a resistance band around your feet. Lie on the floor, and so your head is relatively close to a wall/stable surface. Your head, torso, and hips should be in a stacked/level position.
- Bend your elbows and press your hands backwards into the wall/surface. Do not allow your elbows to flare out. Maintain this pressure against the wall/surface for the duration of the exercise.
- 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.
- 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 lightly tuck your ribs towards your hips (think about wrinkling the front of your shirt like you would during a dead bug).
- 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.
- Gain a moment of control, and then return your leg to the top/starting position.
- You may perform all reps on one side before switching sides (what I am doing), 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/level position.
Do 2-3 sets of 5-10 reps per side.
#5) Standing Single Leg Isometric Hip Flexor March
This exercise strengthens the hip flexors, the glutes (on planted side), and the muscles in the lower leg and foot.
Coaching Tips:
- Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked/level position.
- On the planted side, keep your weight centered over the middle of your foot the entire time. Your heel, and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Lift your leg so your thigh is at least parallel to the floor. Now press down into your thigh/knee while driving your knee/thigh up into your hands. For the duration of the exercise, do not allow your thigh to drop towards the floor.
- Hold for the target amount of time.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- 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.
Do 2-3 sets of a 10-20 second hold per side.
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