Flexor Exercises For A Weak Hip

Your hip flexors include your iliopsoas, rectus femoris, sartorius, tensor fasciae latae and inner thighs. This group of muscles lifts your knees, raises your thighbone and pulls the top of your leg upwards. Hip flexors help propel your hips forward while you run and walk. Strengthening exercises help add more power and support to your weak hips and increase your athletic capabilities.

High Marches

High marches challenge your hip flexors and build muscular strength and endurance. Stand up straight and position your feet hip-width apart. Bend your knees slightly, gaze forward and hang your arms by your sides. Relax your shoulders and tighten your abdominal muscles. Lift your right foot off the ground, bend your knee and lift it as close as possible to your left shoulder. Do not drop your shoulders or bend your torso to accommodate the action. Time and strength gains will ease the difficulty and allow you to lift your knees higher. Return your foot to the ground and do the same with your left knee. Alternate until you complete 15 marches on each side.

Leg Raises

Leg raises use your abdominal muscles and your hip flexors. A strong core region, including your abs, also lends support to weak hip muscles. Lie supine on the floor and rest your arms on the floor, by your sides. Contract your abdominal muscles, lift your legs off the ground and bend your knees slightly. Lift your legs slightly beyond your hips, then lower them until they are six inches above the ground. Complete 15 raises. If your lower back strains during the lowering portion, don't drop your legs as close to the ground. Avoid this exercise if you have lower back pain, because it may cause further injury or pain.

Bridge Variation

This bridge variation strengthens your weak hip muscles, glutes and core while challenging your hip flexors. Lie supine on the floor and place your feet, hip-width apart, six inches in front of your hips. Rest your arms on the ground, next to your sides. Contract your abdominal muscles, push up through your heels and lift your hips into a straight line with your knees and shoulders. Lift your right foot off the ground and pull your right knee toward your right shoulder. Lower your foot to the ground and do the same with your left leg. Maintain the bridge position the entire time you do this exercise. Complete 15 lifts with each leg.