Hip Flexor Strengthening Exercises

Strong hip flexors help you climb stairs more quickly.

Strong hip flexors help you climb stairs more quickly.

Strength-training exercises for your legs are an important part of any workout routine. In addition to making daily tasks like climbing stairs less difficult, weight training exercises increase lean muscle mass, burning more calories to help you lose weight. Exercises that target your hips build sexy thighs and tone your butt. Strengthen your hip flexors easily in a variety of positions.

Standing Wall Hip Flexion

Strengthen your hip flexors using a wall for support. Stand up straight and rest your back against a wall. Tighten your abdominal muscles, flattening your lower back against the wall. Maintain this position throughout the exercise to reduce tension on your spine. Stand with your lower legs against the wall, with your feet shoulder-width apart. Slowly lift your right knee toward the ceiling in a marching motion. Bring your leg up until your thigh is parallel to the ground, and hold for two to three seconds, then lower back down. Repeat 10 times and switch legs.

Supported-Resisted Hip Flexion

Exercise with a resistive band to strengthen your hip flexors. Secure one end of a band to the leg of a chair. Place the chair approximately 6 feet from a wall. Loop the opposite end of the band around your right ankle, then turn and face the wall. Step forward until you are approximately 3 feet from the wall. Keeping your feet planted, lean toward the wall and support your body with your palms on the wall. Lift your right knee up toward the wall, against the resistance of the exercise band until your thigh is parallel to the ground. Hold for two to three seconds, then lower back down. Repeat 10 times, then switch legs.

Straight-Leg Standing Hip Flexion

Strengthen your hip flexors in a standing position. Secure one end of a resistive exercise band to a stable table leg, or in the bottom of a door frame. Tie a loop in the opposite end of the band and place it around your right ankle. Stand with your back to the door frame or table. Step forward until you feel the band tighten. Shift your weight to your left leg and place your hands on your hips. Keeping your right leg straight, kick it forward against the resistance of the band. Hold for two to three seconds, then relax. Repeat 10 times on each leg.

Supine Hip Flexion

Perform supine exercises to strengthen your hip flexors. Lie on your back on a firm surface, with your arms resting by your sides. Bend your left knee and place your left foot flat on the surface to reduce tension on your spine. Keeping your right leg straight, lift it straight up toward the ceiling until you reach the height of your left knee. Hold for two to three seconds, then lower back down. Repeat 10 times and switch legs. Keep your abdominal muscles tight -- do not allow your back to arch. Add an ankle cuff weight to increase the difficulty of this exercise.

 

About the Author

Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.

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