Here are 5 of my top hip flexor strengthening exercises that only require a resistance band!
I bet you haven’t tried many of these! All of these exercises are in my Ultimate Hip Flexor And Core Guide.
While this might surprise some, “tight” hip flexors might need to get stronger! Strengthening can help address weakness AND tightness so you feel better and perform at a higher level! I have tight in quotations as there are different reasons why your hip flexors might feel this way.
#1) Seated Band Resisted Isometric Psoas 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 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.
- 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, 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).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps per side.
#2) Single Leg Foot Elevated Glute Bridges + Isometric Banded Psoas Marches
This exercise strengthens the glutes and hip flexors.
To note, having the foot pressing against a couch/stable surface (having no support underneath) versus having the heel pressing down on a surface and being supported slightly alters how the muscles are being used. I think you’ll notice a difference.
Coaching Tips:
- Place a resistance band around your feet. Lie on the floor. Your head, torso, and hips should be in a stacked 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 against a couch, wall, or other stable surface.
- 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).
- Extend/lift 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. 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 10-15 reps per side.
#3) Banded Psoas Marches From Modified Plank (more basic option)
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.
- 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), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze/flex your glutes on the planted side.
- While remaining still, 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 spread your shoulder blades apart and move them away from your spine and around your ribcage. Do not mindlessly hang out on your shoulders.
- For the duration of the exercise, your body should remain in a straight line from your head to heels.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side.
Get STRONG hip flexors, improve your mobility and athleticism! For “experienced beginners” to advanced trainees, and also coaches. Currently being followed by people of all genders/backgrounds in at least 40 countries. Great for home AND gym workouts!
#4) Band Resisted Psoas 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 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 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.
- 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) Single Leg Partial RDL’s + Band Resisted Psoas Marches
This exercise strengthens the hip flexors, the muscles in the lower leg and foot, the posterior chain muscles, and improves lumbo-pelvic stability (think core).
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, 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.
- 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).
- 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 a partial hip hinge.
- To hinge, pretend a rope is pulling your hips backwards, or that you are trying to press your hips backwards against a wall.
- When you are performing the hinge and are extending your leg backwards, simultaneously lift/move your opposite arm like you are running or walking.
- 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/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-12 reps per side.
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