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Our hip flexors are an essential part of our construct. They’re the muscles that allow us to walk, climb stairs, squat, sit up, and even stand. When a person’s hip flexors are tight or weak, they can experience tightness and pain in their lower back. This tightness can even extend to the front of the hip.

Strengthening the hip flexors is a great way to reduce the body’s risk of tightness and pain. When constructing a lower body workout, one should specifically target the following muscles, which are considered the hip flexor muscles:

  • Sartorius
  • Pectineus
  • Rectus Femoris
  • Iliacus
  • Psoas Major

In many of the exercises that we’re going to discuss, a person will be able to work multiple hip flexor muscles at once. Each exercise should be performed exactly as we instruct. Once should focus on the quality of their form as opposed to trying to reach the desired number of reps.

Straight Leg Raise

The straight leg raise is a great starter exercise for those looking to build strength in their hip flexor muscle group. Start in a supine position with one knee bent and the other leg straight. Slowly, lift the leg that is straight towards the ceiling until it’s in line with the other thigh. This exercise should be performed for 10 to 15 repetitions.

Floor Sliding Mountain Climbers

For those seeking a more challenging hip flexor strengthening exercise, the floor sliding mountain climbers is a must. This exercise focuses on keeping the core completely engaged while bringing each knee forward. Start by putting two furniture or slide discs on the floor. Next, get into the plank position while positioning both feet on the discs. Slide one knee towards the chest while keeping the core engaged. Return the leg to its original position and repeat the movement with the other leg. Aim for 10 to 15 reps per side.

Bulgarian Split Squat

The Bulgarian split squat is a great exercise to enhance hip flexor strength. One can start with their body weight, move to a kettlebell, and, eventually, move up to a bar with weights. For one to perform this exercise, they’ll need to position a box or bench to their rear. One foot should be picked up and moved backward to be positioned on the bench or box. One can start to squat down with the other leg. It’s always essential to ensure that the back stays straight throughout the entire movement. Aim for 10 to 15 reps.

Strengthening the hip flexors is always a good idea, regardless of a person’s level of fitness. This muscle group is responsible for many of our daily motions. The above three exercises are perfect additions to any strength-building routine.