The hip flexors are the group of muscles that lift the leg towards the trunk or pull the trunk towards the legs. The primary muscle known as the hip flexor is the iliopsoas, which is actually two muscles combined to make one. Interestingly, this muscle inserts at the same place, high on the femur, but it splits and has separate origins, creating two muscles. The iliacus originates from a part of the hipbone called the illium, whereas the psoas originates from thoracic and lumber vertebrae.
Standing Leg Lift
Also known as the standing leg raise, the standing leg lift is a relatively simple exercise that works the hip flexors and improves balance. Stand with your feet slightly apart. Place a hand on a wall or chair if balancing is difficult. Lift your right knee in towards your chest as high as you can without arching your back. Complete the desired number of repetitions on the right side before switching to the left.
Lying Leg Raise
The lying leg raise is slightly more challenging and requires a bit of abdominal and lower back strength to perform the exercise correctly. Lie down on your back on a weight bench. Grip the bench beside your head to help stabilize your body. Push your lower back flat into the bench and hold this position until you have finished the exercise. Bend your knees and lift them into your chest, then slowly extend your legs out in front of you. If you cannot keep your back flat against the bench, only extend your legs to the point where your back starts to lift.
Kneeling Hip Flexor Stretch
Stretching the hip flexors is very important because they can contribute to lower back pain. The kneeling hip flexor stretch is an effective hip flexor exercise. Kneel on your right knee and place the left foot in front of you, much like you would while performing a lunge. Keep your back straight as you slowly shift your weight forward on to the left foot. Stop when you feel a stretch in the right hip flexor and hold for 30 seconds. Repeat the stretch for the left leg.
Standing Hip Flexor Stretch
Although the standing hip flexor stretch is a little more challenging because it requires some balance and strength, it tends to get a better stretch than the kneeling stretch. Kneel on your right knee with your left foot in front of you. Keeping your weight evenly distributed between left and right leg, lift the right knee off the ground while maintaining the 90-degree angle in the left leg. The straighter your right leg gets, the more of a stretch on the hip flexor you should feel. Hold for 30 seconds and then repeat the stretch for the left leg.
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