Are Your "Tight" Hip Flexors Weak? 5 Beginner Strengthening Exercises

The hip flexors are a muscle group most people totally neglect, particularly when it comes to strengthening. Raise your hand if you can relate! Most people do not give their hip flexors the strengthening attention this important muscle group needs and deserves!

Ask yourself this question and be honest with yourself. Do you spend a lot of time and energy stretching your hip flexors but they still feel “tight” no matter how diligently you stretch them? This is an issue that plagues many people of all ages, fitness levels, and backgrounds. In fact, this was me for many years!

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

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

Here are 5 more “beginner” exercises for strengthening the hip flexors. I’ve shared many more advanced variations before.

#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 about 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) Standing Band Resisted Psoas Marches

This exercise strengthens the hip flexors, and the muscles in the lower leg and foot.

Coaching Tips:

Place a resistance band around your feet.

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. 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).

Lift your leg so your thigh is at least parallel to the floor, and simultaneously lift/move your opposite arm like you are running or walking.

Gain a moment of control, then perform the reverse movements and 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 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.

#3) Band Resisted Psoas Marches From Modified Plank

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

Coaching Tips:

Place a resistance band around your feet.

Elevate your forearms on a stable surface, and get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels.

Place your elbows so they are approximately underneath your shoulders.

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 a fixed position, 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, press away from the surface/towards the ceiling and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Also, imagine you are trying to slide your elbows down towards your feet (without actually doing so). This will help you generate even more tension. 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 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.

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) Seated Single Straight Leg Lifts With Knee Hold

This exercise strengthens the hip flexors.

Coaching Tips:

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

Fully extend one leg, and plantarflex your foot (point it away from you).

On the other side, bend your knee and hug/support your knee/leg with your arms and body.

For the duration of the exercise, keep your body in this position.

While keeping your leg fully extended and foot plantarflexed, lift your leg off the floor to a range where you can maintain proper form/don’t compensate.

Hold for a count, then return to the starting position with control.

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, excessively 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).

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

#5) Wall Hip Switches + Band Resisted Psoas Marches

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

Coaching Tips:

Place a resistance band around your feet.

Place your hands on a wall/stable surface, and so they are approximately chest height. For the duration of the exercise, apply pressure into the wall/surface with both hands.

Set your body so it’s in a relatively straight line from your head to heels.

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 wall with your hands, 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.

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

For the duration of the exercise, press your body away from the wall 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 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 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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