12 of the Best Hip Flexor Strengthening Exercises (with Videos)

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1. Lunges

• Stand tall with feet hip-width apart.
• Take a step forward with your right foot, keeping your torso straight.
• Lower your body until your right knee is at a 90-degree angle and your left knee hovers above the ground.
• Push back up to the starting position, driving through the heel of your right foot.
• Repeat on the other side.

Lunges are easy for beginners. If you have balance issues, use a wall or chair for support. You can also reduce the range of motion until you build up strength.

Remember that good form goes a long way in preventing hip flexor strains. Avoid leaning forward or letting your knee extend past your toes when lunging. Both can put unnecessary strain on your joints.

Add weights or increase the number of reps to make lunges more challenging. You could also try variations like walking lunges or reverse lunges.

2. High Knees

High knees are one of the standing hip flexor exercises that target all the major muscle groups in your lower body. Here's how to do them:

• Stand tall with your feet hip-width apart.
• Lift your right knee as high as possible, and then place the foot back down.
• Quickly switch to the left knee.
• Continue alternating knees, doing this as fast as possible.

High knees are an intermediate-level exercise. You'll need some cardiovascular and muscular endurance.

If you find high knees too intense, start with marching in place, lifting your knees as high as comfortable. As you gain strength and coordination, you can increase the speed.

Avoid leaning back or using your hands to lift your knees. Keep your posture upright and rely on your lower body strength to lift your knees.

To make high knees more challenging, add a small hop between each knee lifts or hold light weights in your hands.

3. Moutain Climbers

This exercise combines cardiovascular and muscular endurance, making it an excellent choice for intermediate exercisers. Here's how to do them:

• Start in a high plank position, hands right under your shoulders, body straight from head to heels.
• Bring your right knee towards your chest, keeping your toes off the ground.
• Return your right foot to the starting position while bringing your left knee towards your chest.
• Continue alternating legs, picking up the pace as you get comfortable.

Mountain climbers are an intermediate-level exercise. They require core strength and coordination. If you find it too challenging, slow the pace or bring your knees towards the chest less.

Don't let your hips sag or rise too much. This can strain your lower back. Also, avoid rushing through the movements; focus on form and control.

To make mountain climbers more challenging, speed up the pace, add a twist to target the obliques, or use sliders for an increased challenge.

4. Leg Raises

These floor hip flexor exercises target several muscles in the lower body, including quads, hamstrings, and glutes. Here's how to do them:

• Lie down on a mat, legs extended and arms by your sides
• Keeping your legs straight, lift them up to the ceiling until your butt comes off the floor.
• Lower your legs back down till they're right above the floor. Hold for a moment.
• Raise your legs back up. Repeat.

Leg raises are an intermediate-level exercise. You'll need core strength and control. If you find leg raises too challenging, you can start with bent knee raises or single leg raises.

Avoid arching your back, as this can cause back pain. Keep your lower back pressed into the floor throughout the movement.

To make leg raises more challenging, add ankle weights or increase reps.

5. Bridge Pose

This yoga-based exercise builds strength and stability in the core, back, glutes, and hamstrings while stretching hip flexors. Here's how to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Keep your arms at your side with palms down.
• Lift your hips off the floor until your knees and shoulders form a straight line.
• Hold your bridged position for a few seconds before easing back down.

The bridge pose is suitable for beginners. It's simple, and you won't need advanced flexibility or strength. If you find the bridge pose challenging, you can use a yoga block under your sacrum for support as you work towards lifting your body.

Avoid pushing your hips too high, as this can overarch your back. Also, ensure your feet are parallel and don't turn outwards.

To progress further, extend one leg in the lifted position or add a small weight to your hips for added resistance.

6. Pilates Scissors

The Pilates Scissor exercise is a simple yet effective move to help you achieve stronger, more flexible hips. Here is how to perform this exercise:

• Lie on a mat with your legs extended towards the ceiling.
• Curl your head and shoulders off the mat and reach both hands towards one ankle while the other leg lowers towards the floor.
• Switch legs by pulling the other ankle towards you while lowering the opposite leg.
• Continue alternating legs in a scissor-like motion.

Pilates Scissors is an intermediate-level exercise. You'll need core strength and flexibility. If Pilates Scissors are challenging, keep your head and shoulders on the mat or bend your knees slightly.

Avoid tugging at your neck or rounding your shoulders. Ensure your movements are controlled and not momentum-based.

To make Pilates Scissors more challenging, you can add ankle weights or increase the speed of your switches while maintaining control and form.

7. Seated Butterfly Stretch

This stretch helps to open up the hips and groin area, allowing for a greater range of motion in the lower body. Here's how to do it:

• Sit on the floor with your spine straight and tall.
• Bring the soles of your feet together, allowing your knees to drop out to the sides.
• Hold onto your ankles or feet and press your knees towards the floor using your elbows.
• Hold this position for 20-30 seconds, then release.

This seated hip flexion exercise is good for beginners. If the seated butterfly stretch is too challenging, try sitting on a folded blanket to elevate your hips. This can make the stretch less intense.

Avoid rounding your back or forcing your knees down. The stretch should feel comfortable, not painful.

You can lean forward from your hips to deepen the stretch while keeping your spine straight.

8. Squats

Squats are a classic exercise for strengthening the hip flexors. You'll need good balance, coordination, and strength in the glutes, quads, and calves. Here's how to do them:

• Stand with your feet hip-width apart, toes turned out.
• Bend at your knees and hips, pushing your butt back as if you're sitting in a chair.
• Keep your chest upright and your knees over your toes.
• Lower down until your thighs parallel the floor, keeping your weight in your heels.
• Push through your heels to stand back up to the starting position.

Squats are great for beginners. They are effective for individuals of all fitness levels. If you find traditional squats too challenging, you can start with box squats (squatting onto a chair or bench) or wall squats.

Avoid letting your knees cave inwards or extend past your toes. Also, keep your chest lifted, and don't round your back.

To go further, add weights or increase the number of reps. Try variations like jump squats or single-leg squats.

9. Pigeon Pose

This pose stretches the glutes, hip flexors, and psoas muscles to increase mobility and improve posture. Here's how to do it:

• Start in a downward-facing dog position.
• Bring your right knee forward and place it behind your right wrist.
• Extend your left leg behind you, keeping your knee straight and the top of your foot resting on the floor.
• Lower your hips towards the floor, and keep your chest lifted.
• Hold this position for 20-30 seconds, then switch sides.

The pigeon pose is intermediate-level. It requires flexibility and balance. If you find the pigeon pose too challenging, use a yoga block or folded blanket under your hip for support.

Avoid forcing your hips down if it's uncomfortable. Also, ensure your extended leg is straight behind you and not angled out to the side.

To deepen the stretch, lean forward and rest your forehead on your hands or the floor.

10. Standing Leg Lifts

Standing leg lifts require balance, coordination, and strength in the glutes, quads, and calves. Here's how to do them:

• Stand tall with your feet hip-width apart. You can hold onto a chair or wall for balance if needed.
• Keeping your torso straight, lift one leg out to the side as high as comfortable.
• Lower the leg back down in a controlled manner.
• Repeat for the desired number of reps, then switch sides.

Standing leg lifts are great for beginners. If you find standing leg lifts challenging, you can start by lifting your leg only a few inches off the ground.

Avoid leaning to the side or swinging your leg. Make sure your movements are controlled and your torso remains upright.

Add ankle weights or increase the number of reps to make them more challenging.

11. Kettlebell Swing

The kettlebell swing is a great full-body exercise that targets the hips, glutes, and hamstrings. You'll need a kettlebell for this exercise. The weight should be challenging but manageable. Here's how to do it:

• Stand with your feet hip-width apart, toes pointing outward.
• Hold the kettlebell with both hands, arms in front of you.
• Start by hinging at your hips and swinging the kettlebell between your legs.
• Use momentum to drive your hips forward to propel the kettlebell up. Aim for shoulder height, but the power should come from the hips, not the arms.
• Let the kettlebell fall between your legs, again hinging at the hips. This is one rep.

Kettlebell swings are intermediate-level. You'll need good form and control. If you find the kettlebell swing too challenging, start with a lighter weight or try a dumbbell swing instead.

Avoid rounding your back and lifting with your arms or shoulders. The movement should come from the hips.

Increase the weight of the kettlebell or try a single-arm swing for a challenge.

12. Couch Stretch

The Couch Stretch is a great exercise for strengthening the hip flexors and increasing flexibility. It stretches the glutes, hip flexors, and psoas muscles to improve mobility and posture. Here's how to do it:

• Kneel in front of a couch or wall.
• Place the shin and foot of one leg against the couch or wall, with your knee on the floor close to the couch or wall.
• Step the other foot forward so you're in a kneeling lunge position.
• Slowly lift your torso and push your hips forward until you feel a stretch in the hip and thigh of the back leg.
• Hold this position for 20-30 seconds, then switch sides.

The couch stretch is beginner-friendly but still provides a deep stretch that can be intense for some. If you find the couch stretch too challenging, use a cushion under your knee or try a standing hip flexor stretch instead.

Avoid arching your lower back excessively. Keep your spine neutral and focus on pushing the hips forward.

To deepen the stretch, reach overhead with the arm on the same side as your back leg.

Get Fit With the Best Hip Flexor Strengthening Exercises

By incorporating these best hip flexor strengthening exercises into your routine, you'll be on your way to a more flexible and healthier lifestyle. Don't just stop here explore more ways to enhance your well-being by visiting Carex. Time to flex those hips!

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About the Author

Brandon Landgraf is the Digital Marketing Manager for Carex Health Brands. He finds passion and fulfillment in creating content that enhances, improves, and enlivens others' quality of life. All of his written work is formulated to not only offer essential advice and tips but back it with proven studies and experts. His mission is to connect with readers and provide steps to make their lives better.

About Carex Health Brands

Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.