Hip Flexor Plyometric Training

Add jumps to your workout for high intensity hip flexor training.

Add jumps to your workout for high intensity hip flexor training.

Plyometrics may sound scary, but this intense training is just what you need to strengthen your hip flexors. If you enjoy workouts that bring quick results, you will like these jump-training exercises. Strong hip flexors add power to your leg movements and will improve your walking, running, cycling and sports play. Add a weekly session of these forceful and repetitive hip flexion movements to quickly train your upper thighs.

Tuck Jump

Stand with your feet hip-width apart. Face your toes forward. Bend your knees slightly and lower your hips into a squat. Keep your knees over your heels.

Quickly move your arms behind your body and then push your arms forward as you jump high and straighten your legs.

Pull your knees toward your chest and as you near the top of your jump, wrap your hands around your legs.

Let go of your legs and land in the starting position. Repeat the tuck jump for your desired number of repetitions or until you lose proper form.

High Knee Box Jumps

Advance your tuck jump and jump onto a sturdy box. Place a box on the ground. Stand approximately 2 feet from the box. Face the box. Stand with your feet hip-width apart.

Bend your knees and swing your arms behind you. Jump up and forward. Bring your knees to your chest at the top of your jump.

Land on top of the box with your feet forward, feet hip-width apart and knees bent into a squat.

Step down from the box and repeat the jump.

Lunge Jump with Hip Flexion

Step your right foot approximately 2 feet in front of your left into a lunge position. Face both feet forward. Bend your knees and lower into the lunge.

Leap off the ground. Raise your right leg closer to your chest at the top of your jump.

Land in the starting position. Quickly leap again. Repeat for your desired number of lunge jumps and then complete the same amount with your left leg in front.

Items you will need

  • 25- to 60-inch box


  • Aim to perform two to four sets of four to six repetitions. The high energy required to perform plyometrics is best when used once a week. Your body needs recovery time to repair and grow the muscle tissue.


  • Speak with your doctor before you add a plyometric workout to your routine, especially if you have a current or previous knee injury.

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About the Author

A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.

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