Hip Flexor Exercises to Strengthen and Stretch | 15 Best Steps
Just like functional exercises, Hip flexor exercises are also responsible for maintaining a good body posture by increasing the versatility of your body. These exercises mainly target the muscles used for flexing the Hip joints by adding more power to their composition.
Therefore, in this article, I’ll share the 15 best Hip flexor exercises along with the performing procedures to find out their overall results. Moreover, I’ll also share some bonus Hip Flexor Stretching exercises as well for the best outcomes.
So, let’s dive right into the actions!
Steps – 15 Best Hip Flexor Exercises:
Here I will tell you about the 15 best exercises that I have used myself for flexing the Hip muscles and adding power to the joints. As a writer, you might know that I always cover these types of exercises in case you are a regular user.
However, if you are new, then don’t forget to explore the content available on this website. As I have also written a new article on the Pull Day Exercises with all details. So, make sure to give it a look as it can guide you in some manner.
1. Lunges
To perform this exercise, I stand with my feet shoulder-width apart and take a big step forward with one foot, lowering my body until both knees are bent at a 90-degree angle. Then I push myself back up and do the same on the other side.
Performing such exercises requires some warming up. The way you stand and how you maintain your body weight is directly affected by these factors.
2. Squats
Well, who doesn’t know about the mighty squats? This exercise is considered a major activity in gyms around the world. Thus to perform this, I stand with my feet shoulder-width apart and lower my body into a squatting position, making sure to keep my knees aligned with my toes.
In the end, my position returned to its starting point. I would say that pushing yourself power will increase the impact more on your Hip joints. So, keep trying this process for the best outcome.
3. Leg Raises
This special exercise is also quite popular in both males and females, as it is easy to perform but for professionals, adding weights to the leg lifts can be a difficult thing to play with.
However, I lie on my back with my legs straight, and lift one leg off the ground, keeping it straight. I hold it for a few seconds and then lower it back down. I repeat with the other leg.
4. Mountain Climbers
Well, if you want to be a professional athlete, you must engage yourself in this mountain climbing activity. It can be done both naturally and artificially by composing a climbing wall at your home or gym.
To perform such exercises, I start in a push-up position and bring one knee up to my chest, then switch to the other leg in a continuous, alternating motion.
5. High Knees
High knees are often recommended for professional fighters. So, they can work on their Hip joints and can strengthen their leg bones for fast and efficient kicking techniques. It is also used for self-defensive tasks, as it can knock a person out with leg power in no time.
Thus, for such exercises, I stand with my feet hip-width apart and raise one knee toward my chest, then switch to the other leg continually and alternately.
6. Plank with Knee Drives
Planking means gettings on your hands with the chest facing the ground. It is an effective method of weight loss and adding strength to the legs and hip region.
Thus in this specific exercise, I start in a plank position and bring one knee towards my chest, then switch to the other leg. I alternate between the two legs for a set amount of time.
7. Bicycle Crunches
Honestly speaking I always found this exercise pretty hard, as it completely takes all my powers out at one time. But, still, I consider it one of the most versatile and effective exercises for the legs and abdomen region.
To perform it, I lie on my back with my hands behind my head and my legs in a tabletop position. In a continuous, alternate motion, I bring one elbow towards the opposite knee and then switch to the other side.
8. Side Lunges
In this exercise, I stand with my feet shoulder-width apart and take a big step to the side with one foot, bending that knee while keeping the other leg straight. I then push back up and repeat on the other side.
These are pretty much the same as the lunges, but they target the Leg muscles with much more pace and efficiency. I would say that choosing this rather than the Lunges can be a good choice.
9. Donkey Kicks
Woah! Let’s take a break! Because this exercise consumed everything. I have never really done an exercise as challenging but as effective as this one. I would appreciate some professional to guide me to perform this activity without losing my breath for a minute.
However, to perform this, I start on my hands and knees and lift one leg behind me, keeping it bent at a 90-degree angle. I hold it for a few seconds and then lower it back down. I repeat with the other leg.
10. Fire Hydrants
Just like the donkey kicks, this exercise also caused numerous problems for me. But, for back leg muscles and hip joints, it is one of the best things that this modern Yoga world has to offer for easy and fast hip flexing.
Keeping my leg bent at a 90-degree angle, I start on my hands and knees. Once I have lowered it a few times, I raise it again. On the other leg, I repeat the process.
11. Spiderman Lunges
Well, I love this lunge exercise. As it is always fun to perform it either at the gym or home. I use to do it early in the morning, as it targets the spine and vessels that increase the blood flow in the body and I remain refreshed for the whole day.
To perform such an activity, I start in a push-up position and bring one foot up to the outside of my hand, then switch to the other side. I alternate between the two legs for a set amount of time.
12. Knee Hugs
Exercises such as knee hugs are also great for producing quick and efficient results. Moreover, it is pretty simple to perform, as just I stand with my feet hip-width apart and lift one knee towards my chest, then wrap my arms around it and hug it in.
Then I repeat the process with the other leg after holding it for a few seconds. Make sure to take deep breaths while moving your knees up and breathing out while lowering them.
13. Hip Thrusts
Well, the Hip thrusts are the exercises that can easily exhaust the professionals in this body-building field. I don’t understand, that Who invented this crazy exercise for Hip joints, abdomen, and legs.
My feet are flat on the ground and my knees are bent as I sit on the ground. I then lift my hips towards the ceiling, squeezing my glutes at the top. I lower back down and repeat for a set amount of time.
14. Frog Pumps
For frog pumps, I lie on my back with the soles of my feet together and my knees out to the sides. At the top, I squeeze my glutes while lifting my hips upward. I repeat the exercise for a set time, then lower back down.
If you are an armature and trying to build some good muscle and strength on your back thighs, then it can be a good option.
15. Standing Leg Swings
Last but not least, this specific exercise is also a part of Yoga activities and is mainly performed by women to maintain their good posture. But, now, it has become greatly popular in men too due to its incredible results.
My exercise involves standing on one leg and swinging the other forward and back while keeping the other leg straight. I then switch to the other leg and repeat. In the end, it should be noted that these given hip flexor exercises can be used by professionals, beginners, armatures, athletes, runners, bodybuilders, and even seniors.
Hip Flexor Stretches:
An exercise that targets the hip flexors, a group of muscles located at the front of the hip joint, is hip flexor stretches. When sitting or inactive for prolonged periods, these muscles can become tight or shortened, causing hip and lower back pain and discomfort.
In this article, we will give you a few tips on how to stretch your hip flexors properly:
- Benefits
Increasing flexibility, range of motion, and posture, and reducing hip and back pain are all benefits of stretching the hip flexors.
- Types of Stretches
There are several types of hip flexor stretches, including lunges, kneeling hip flexor stretches, butterfly stretches, and yoga poses such as the pigeon pose and the crescent lunge.
- Technique
You should maintain proper form while performing hip flexor stretches to avoid overstretching your muscles. You should hold each stretch for 20-30 seconds and repeat it 2-3 times on each side.
- Precautions
Injuries to the hips or lower back may not make hip flexor stretches suitable for everyone. A healthcare professional should be consulted before beginning any new exercise program.
- Regularity
Regular hip flexor stretches should be performed several times a week to reap the greatest benefits.
Frequently Asked Questions:
Physical therapy aimed at strengthening and improving the hip flexor muscles is hip flexor strengthening physical therapy. You can target the hip flexors with exercises such as squats, lunges, and leg raises. Physical performance can be improved by strengthening these muscles.
Strengthening hip flexors can be accomplished with dumbbell lunges. Exercises that target and strengthen the hip flexors, such as cable leg raises and cable pull-throughs, can also be performed using cable devices.
Illiacus, psoas, pectineus, rectus femoris, and sartorius are the five muscles that contribute to hip flexion.
Tensor Fascia Latae (TFL) and Rectus Femoris (Quads) are commonly affected. There is, however, an indirect connection between anterior hip tightness and weak hip flexors at the iliacus, psoas major/minor. Over 90 degrees of hip flexion, the iliacus, and psoas are active.
Final Verdict:
In this article on Hip Flexor Exercise, I have shared the 15 best exercises that can easily be performed at homes and gyms. Moreover, I told you about all the major methods that I use to perform these special exercises along with their overall output results.
Moreover, with these hip flexors, all major stretches, precautions, and techniques have also been explained in this article. So, make sure to try these exercises for once as all of them are highly effective and efficient. In the end, make sure to leave your thoughts in the below comment boxes.
Mark Kreps is a highly qualified fitness expert and writer who has been an integral part of the Creative Fitness team for several years. With a deep passion for health and wellness, Mark Kreps has helped countless clients achieve their fitness goals through personalized training programs and nutritional guidance.
