The upper hip muscles are known as the hip flexors because they allow your legs to lift or flex closer to your body. Two muscles make up the hip flexors: the iliacus and psoas muscles, which are collectively known as the iliopsoas muscles. These muscles are buried deep within your pelvic cavity, so they often receive less attention than larger muscle groups of your lower body, such as your buttocks and legs. However, the hip flexor muscles are no less important because they help you lift the knee, position the pelvis and relieve back pain. Regular exercises to strengthen the hips and relieve tension can help you find relief.
Warrior II
The warrior II pose is a traditional yoga pose that strengthens the hip flexors. Start by standing with your feet hip-width apart. Step forward with your right foot to create a lunge position. Your right foot should face forward, and your left foot turned toward the outside. Turn your right shoulder forward and extend your arms to shoulder height, with your left arm behind you. Hold this position for 30 seconds to one minute, then step back to your starting position. Repeat the exercise by stepping forward with your left foot and leading with your left arm this time.
Lying Hip Abduction
The lying hip abduction exercise helps to build muscle in the upper hip by lifting your legs up and down. To perform, lie on your left side with your left arm supporting your head. Turn your right foot in slightly and lift your leg off the ground, toward the ceiling. Lift between 6 and 10 inches off the ground. Hold the position for two seconds and lower the foot to return to your starting position. Repeat the exercise 10 times on this side, then repeat on the opposite leg.
Hip Flexion
The hip flexion exercise specifically targets the iliopsoas muscles. Start by facing your left side toward a steady piece of furniture. Rest your left hand on the furniture for added support. Slowly bend your right knee toward your body, lifting the leg toward hip height. Hold this position for five counts, then lower the leg to the ground. Repeat on this leg for 10 repetitions, then switch to face the right hip toward the furniture and repeat to lift the left leg.
Single Leg Bridging
The single leg bridging exercise specifically targets the upper front portion of the hip muscles. To perform, lie on your back with your feet flat on the floor. Extend your right leg and your arms with your palms facing the ground. Contract your buttocks muscles to lift your lower body off the ground. Pull the extended leg up as you lift, keeping it aligned with your bent leg. Hold this position for two seconds, then lower the body. Repeat the exercise 10 times.
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