Exercises for Hip Flexion

Hip flexion occurs when the angle between your thighs and torso decreases. The iliacus and psoas major are the two primary muscles responsible for hip flexion. These muscles are often overlooked during training, resulting in weak, unconditioned muscles. Hip flexion exercises will strengthen these muscles and improve athletic performance.

Leg Raises

Leg raises are typically known as an abdominal exercise; however, they also intensely work the hip flexor muscles. Hang from a pull-up bar or support your upper body on a Roman chair so that your legs are suspended above the floor. Contract your abdominal muscles and raise your knees toward your chest. Pause at the top of the movement, and then slowly lower your legs. Add ankle weights or hold a dumbbell between your feet to make this exercise more challenging.

Stability Ball Knee Tucks

This exercise uses hip flexion to work your abdominal muscles. Lie face down over the top of a stability ball with your hands and feet on the floor. Carefully walk your hands away from the ball until the tops of your thighs are resting on the top of the ball. Your extended arms should support your upper body. Contract your abdominal muscles and slowly pull your knees towards your chest, rolling the ball forward as your knees tuck under your torso and your hips move upwards. Continue moving until your knees are beneath your hips, and then carefully roll the ball back out.

High Knees

"High knees" movements are popular among runners and athletes to warm up the hip muscles and improve flexibility. Stand with your legs slightly apart, back straight and abdominals contracted. Drive your right knee toward your chest, and then lower it back to the starting position. As you begin to lower your right leg, immediately drive your left knee upward. Continue to alternate knees at a rapid pace. You can practice this movement in place or by moving over a set distance.

Stair Climbing

Climbing stairs is an excellent hip flexor exercise due to the fact that you must flex your hip each time you take a step. Stair climbers are a good option if you enjoy the gym, but you can also find a long set of stairs outside and climb them several times. To adequately work your hip flexors, climb stairs for at least 30 minutes.