How To Strengthen The Hip Flexor Video

Hip flexors are important muscles to target when weight training to build functional strength in the legs. Learn how to do hip flexor exercises in this strength training video.

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Knees to chest exercise targets core
Hold weight between feet
Raise knees as high as you can
Start in push up position and bring alternate knees to elbows
Work for quick reps and endurance

About this Author

Tom Clifford has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer for two years. He also has a separate business where he coaches runners and triathletes for upcoming events. He currently works at Gold's Gym in Wilmington, North Carolina.

TOM CLIFFORD: Now, I'm going to demonstrate how to strengthen the hip flexor muscles. Hip flexors are basically, areas in your hips. The first exercise is knees to chest exercise. This is also going to work your core muscles. When you add weight on your feet, you are really going to feel it in your hip flexors and your upper quads. So, in this case I'm want to hang from a smith machine, there is also the Russian chair that you can use to support your upper body a little bit better. But in this case, I'm going to do a little bit of an advance level, hanging from this smith machine. I want to put this weight in between my feet, hang, knees to chest, all the way up, knees to chest as high as I can. Drop the weight; you are going to feel that exercise right in your hips here. I'm also going to feel it in my core muscles. The second way to strengthen your hip flexors is to get in a push up position, core is going to be tight and lower back is going to be tight. So you are going to work your core muscles in this exercise. Now, I'm going to simply alternate legs, bringing my right knee to my right elbow, and my left knee to my left elbow, and I'm going to kind of, pick the pace up. And after about a minute, or a minute and a half, this exercise starts to really fatigue, and you are really going to start feeling your hips and your core. So, go for time on that exercise, about a minute and a minute and a half. And for the knees to chest, when you are hanging from the smith machine or on a Russian chair, you can do, anywhere between 10 and 15 reps and build up. When you get to 15 reps and it becomes easy for you, then you can increase the weight that you are holding in between your toes. So, those are some different ways to strengthen your hip flexors.

How to Strengthen the Hip Flexor Video

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