How To Do Hip Flexions Video

Hip flexion exercises target muscles of the hips and thighs, toning and developing powerful legs. Learn how to do hip flexion exercises in this strength training video.

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Avoid locking back of base knee
Hold on to wall for stability
Keep torso slightly bent

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. Here is how to do hip flexion. Take a band, wrap it around your foot. You're going to take the other foot and place the band. You can use a green band, red band, or yellow. The yellow band is the easiest color. Green is the moderate beginner level and the red is an advanced level depending or what you're comfortable. Hip flexion. The knee is soft. We're going to avoid locking the back of the knee. Keep it slightly bent. You're going to take your hips and you're going to rotate your pelvis under. Keep the abs nice and strong. Shoulders are peeled back. Option is to hold on to a wall. We're pulling the knee up to hip level and then dropping it back down. This is really a good exercise for the hip flexors and the quadriceps. Keeping the torso back slightly, think about shoulder shoulders down the spine, chest is open. We're going to lift up to knee level and back down. This is really a good exercise for older adults as well. It's not a very challenging exercise so anybody at any level can do it. You're just lifting straight up to that knee level and down. What you're going to avoid doing is throwing the knee up and back using the whole body to shift. Keep it nice and straight, chest up. Another option is you want to make it a little bit more challenging. Take the hands to the sides and lift the knee up. This is going to require a lot of core stability. So just really focus on engaging the thighs and bringing it up to the knee level. You don't want to release it all the way down to the floor, because that will take the pressure out of the leg. You want to keep it engaged. Just exhale as you lift and inhale as you lower. So your four key pointers: Keep the bottom knee, the base knee, slightly bent. Shoulders back, chest up, 90-degree angle, you're exhaling as you lift, and inhale as you lower. That's how you do your hip flexion.

How to Do Hip Flexions Video

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