8 hip flexor exercises to improve overall strength and mobility

Strengthening your hip flexors can improve your overall mobility, reduce pain, and enhance your athletic performance. Here are some simple and effective exercises that target your hip flexors.

You don’t only need your hip muscles to shake when the music plays, but they are vital for running, walking, and more. Whether you are walking, running, or even sitting, they are constantly at work. However, tight or weak hip flexors can lead to various problems, including lower back pain, hip pain, and even poor posture. Incorporating hip flexor strengthening exercises into your workout routine will help you enhance your athletic performance while also making daily tasks easier, such as walking uphill or climbing stairs. Here are some easy and effective hip flexor exercises you must try!

What are hip flexors?

The hip flexors are a group of muscles that help flex the hips and move the leg up towards the body. The primary hip flexors are the psoas major and iliacus, which are collectively known as the iliopsoas. The psoas muscle originates in the lower six vertebrae of the spine, while the iliacus muscle originates in the pelvic bowl. They meet and insert on the top of the femur (upper leg bone), as found in a study published in StatPearls. The iliopsoas muscle helps to stabilize the upper body during tasks like lifting, pushing, and tugging. It also pulls the knees into the chest, as found in a study published in the Current Sports Medicine Reports. Activities such as swinging your leg forward while running or performing kicking movements in sports like football engage the hip flexors.

Woman doing hip flexor exercise — Hip flexor exercises will improve your mobility. Image courtesy: Freepik

8 exercises to stretch your hip flexor muscles

Here are some best hip flexor exercises you can try to strengthen your hip flexor muscles effectively, as suggested by fitness expert Yash Agarwal.

1. Half kneeling hip flexor stretch

This easy method stretches the iliopsoas/hip flexors in the back leg and the glutes on the front leg. It is also considered one of the best exercises for hip flexor muscles.

2. Jump lunges

Jump lunges are a dynamic exercise that combines lunges and plyometrics. This workout strengthens your lower-body muscles, such as your hip flexors, quads, hamstrings, glutes, and calves, while also improving your balance and coordination.

Stand with your feet shoulder-width apart. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
Push off the ground with your back leg and jump up, switching your legs in mid-air.
Land in a lunge position with the opposite leg forward.
Continue alternating legs and jumping.

3. Pigeon pose

Pigeon pose (Eka Pada Rajakapotasana) is a hip-opening yoga pose with a forward bend. The extended leg works the hip flexors and specifically the psoas muscle.

Place your hands shoulder-width apart and your knees hip-width apart just like downward-face dog pose.
Step your right foot forward between your hands, ensuring your knee is aligned with your hip.
Slide your left leg back, keeping your knee on the ground.
Sit back on your right hip, keeping your left hip on the ground.
As you sit back, allow your hips to open.
You may need a blanket or block under your sitting hip for support.
Hold the pose for 30 seconds to 1 minute, or longer if comfortable.
Repeat on the other side.

4. Bulgarian split squat

A Bulgarian split squat is a unilateral exercise that targets your quads, glutes, hamstrings, and core. It is a great way to improve strength, balance, and stability. It also provides intense stretch to the hip flexor muscles.

Choose a platform about knee height, such as a bench, chair, or step.
Stand facing away from the platform. Place one foot on the platform, ensuring your knee is aligned with your hip. Step your other leg back about 2-3 feet.
Bend both knees until your front knee is at a 90-degree angle and your back knee hovers just above the ground.
Push through your front foot to return to the starting position.
Repeat the exercise on the other leg.

5. Floor-sliding mountain climbers

Floor sliding mountain climbers are a dynamic exercise that combines the traditional mountain climber with a sliding element, providing a more challenging workout for your core, glutes, shoulders, and legs.

Place your hands directly under your shoulders and your feet about a foot apart.
Place sliders or socks on your feet. Slide one foot forward, bringing your knee towards your chest.
Quickly switch legs, sliding the other foot forward and bringing that knee towards your chest.
Maintain a tight core throughout the exercise to prevent your hips from sagging.
Continue alternating legs at a steady pace.

6. Bridge pose

Bridge pose is a gentle yoga pose that can help improve spine flexibility, strengthen the back glutes and hip flexors, and stimulate the abdominal organs.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.

Press your feet onto the floor and lift your hips off the ground.
Interlace your fingers beneath your pelvis.
Press your arms and legs into the ground to lift your hips higher.
Hold the pose for 30 seconds to 1 minute, breathing deeply.
Gently lower your hips back to the ground.

7. Straight leg raise

A straight leg raise is a simple yet effective exercise that targets your hip flexors and core muscles.

Lie flat on your back with your legs extended and your arms by your sides.
Slowly lift your legs off the ground, keeping them straight and together.
Pause at the top of the movement for a few seconds, squeezing your core.
Slowly lower your legs back to the starting position.
Repeat the exercise for the desired number of repetitions.

8. Kettlebell swings

The kettlebell swing is a dynamic workout that targets several muscle groups, including the core, glutes, hamstrings, and shoulders. It is an excellent approach to increasing your strength, power, cardiovascular fitness, and strengthening hip flexors.

Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Bend your knees and hinge your hips back, grabbing the kettlebell handle with both hands.
Swing the kettlebell between your legs, using your hips and glutes to generate power.
As the kettlebell swings up, stand up straight and extend your hips and knees.
At the top of the swing, rack the kettlebell in the front rack position, resting it on your shoulder and forearm.
Lower the kettlebell back between your legs, hinging your hips and knees.
Repeat the swing for the desired number of repetitions.

What are the benefits of hip flexor exercises?

Here are some potential benefits of including hip flexor exercises in your fitness routine, as found in a study published in the International Journal of Environmental Research and Public Health.

1. Improves mobility

Strengthening and stretching your hip flexors can enhance your range of motion, making it easier to perform everyday activities and improve your overall flexibility. This is especially good for people who spend a lot of time sitting in one place.

2. Reduces pain

Tight hip flexors can contribute to lower back pain, hip pain, and even knee problems. Regular exercises can help alleviate these issues by improving muscle balance and reducing tension, which will help reduce pain in your muscles and joints.

3. Enhances athletic performance

Strong and flexible hip flexors are essential for many athletic activities, including running, jumping, and kicking. By targeting these muscles, you can improve your performance and reduce the risk of injuries.

4. Improves posture

Weak or tight hip flexors can contribute to poor posture, leading to discomfort and pain. Strengthening these muscles can help improve your posture and alignment.

5. Increases core strength

Hip flexor exercises engage your core muscles, which can help you get a stronger and more stable midsection. You can include these exercises in your routine if you want to strengthen your core.

Are there any side effects of hip flexor exercises?

While hip flexor exercises are generally safe and beneficial, there are a few potential side effects if not performed correctly or if you have underlying health conditions:

Pain or discomfort: If you experience pain or discomfort during or after hip flexor exercises, it is important to listen to your body and adjust your routine accordingly.
Muscle soreness: It is normal to experience some muscle soreness after working out, including hip flexor exercises. However, if the soreness is severe or persistent, it may be a sign of overtraining.
Exacerbation of existing conditions: If you have a pre-existing condition, such as a hip or lower back injury, hip flexor exercises may exacerbate your symptoms. It is important to consult with a healthcare professional before starting any new exercise routine.

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