10 Hip Flexor Strengthening Exercises for Improved Mobility

Updated on September 1, 2023
Hayley Sasaki By Hayley Sasaki
10 Hip Flexor Strengthening Exercises for Improved MobilityPIN

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    10 Hip Flexor Strengthening Exercises for Improved Mobility

    Ever felt like your hip flexors are staging a protest?

    Those sneaky muscles for hip-bending and knee-lifting are on strike thanks to our sit-around habits.

    Time to show ’em who’s boss!

    In this article, we have 10 hip flexor strengthening exercises that will not only improve your mobility but also leave you feeling more flexible and powerful.

    Say goodbye to stiffness and hello to a more agile you!

    Benefits of Doing Hip Flexor Exercises

    Before we dive into the exercises, let’s talk about why working on your hip flexors is so important.


    You already know that your hip flexor muscles are responsible for lifting your knees and bending your hips.

    Without proper strength and flexibility in these muscles, you may experience difficulty in performing everyday activities like:

    • Climbing stairs
    • Getting up from a chair
    • Trouble walking

    By incorporating hip flexor exercises into your fitness routine, you can improve these movements and enhance your overall quality of life.

    Balance & Stability

    When you engage in regular hip flexor workouts, you can also strengthen your core muscles. Your core plays a vital role in maintaining stability and balance and includes the following:

    • Abdominal muscles
    • Back muscles
    • Pelvic floor muscles

    By targeting your hip flexors, you are indirectly engaging your core muscles, leading to a stronger and more stable core.


    Working on your hip flexors can have a positive impact on your posture. Poor posture is a common issue that many people face due to prolonged sitting or sedentary lifestyles. Weak hip flexor muscles can contribute to poor posture by causing an anterior pelvic tilt, where the pelvis tilts forward and the lower back curves excessively. By strengthening and stretching your hip flexors, you can correct this tilt, improve your alignment, and achieve a more upright posture.

    Zohna Tip

    We recommend checking out the best neck strengthening exercises to improve your posture further.

    Reduce Pain

    Another remarkable benefit of hip flexor exercises is their potential to alleviate lower back pain. Many individuals experience lower back pain caused by the hip flexors due to:

    1. Muscle imbalances
    2. Tightness
    3. Incorrect posture

    By incorporating targeted exercises that stretch and strengthen these muscles, you can relieve tension in the lower back and reduce discomfort.

    Unlock Hip Flexibility with These 10 Exercises

    Having flexible hip flexors can improve your overall mobility and help prevent injuries.

    Here are 10 exercises that can help you unlock and strengthen your hip flexors:

    1. High Knee March

    This exercise is a great warm-up to activate your hip flexors. Stand tall with your feet hip-width apart. As you march in place, bring each knee as high as you can while keeping your core engaged. This movement not only stretches your hip flexors but also helps improve your balance and coordination. Repeat this movement for 10-15 steps on each leg.

    2. Standing Hip Flexor Stretch

    Find a sturdy object to hold onto for balance. Stand tall and step your right foot back, keeping your heel lifted. Bend your left knee slightly and tilt your pelvis forward, feeling a stretch in the front of your right hip. This stretch targets the hip flexors and can help alleviate tightness and discomfort.

    Hold for 20-30 seconds, then switch sides.

    3. Lunge with Hip Extension

    Say goodbye to hip tightness with this dynamic move. Ready to limber up those hip flexors? Follow the four steps below:

    1. Lunge with the right foot forward and left foot back
    2. Lower into the lunge, then extend the left hip while squeezing your glutes
    3. Feel the stretch and glute activation in action
    4. Return to start, ready to conquer more reps

    Stretch, strengthen, conquer! This exercise is your ticket to supple hips and stable strides. Embrace the burn and stride confidently!

    4. Supine Leg Lifts

    Lie on your back with your legs straight and together. Slowly lift one leg off the ground, keeping it straight, until you feel a stretch in your hip flexors.

    This exercise targets the hip flexors while also engaging your core muscles for stability.

    Lower the leg back down and repeat with the other leg. Perform 10-12 repetitions on each side.

    5. Mountain Climbers

    Assume a push-up position with your shoulders over your wrists (try our top wrist strengthening exercises if you are weak in this area.)

    Drive one knee forward, aiming to bring it as close to your chest as possible while keeping your hips down. This exercise not only activates the hip flexors but also works your upper body and core.

    Alternate legs in a quick running motion for 45-60 seconds.

    6. Standing Side Leg Lifts

    Stand tall with your feet hip-width apart. Lift one leg out to the side, keeping it straight and your foot flexed. This exercise targets the hip abductor muscles, which are important for hip stability and balance. Hold for a moment before lowering the leg back down. Repeat for 10-12 reps on each leg.

    7. Dead Bug

    Lie on your back with your arms reaching toward the ceiling and your knees bent at a 90-degree angle. Extend your right leg while simultaneously lowering your left arm above your head. This exercise not only stretches the hip flexors but also engages your core muscles. Return to the starting position and repeat with the opposite arm and leg. Alternate sides for 10-12 reps.

    8. Yoga Pigeon Pose

    Begin in a high plank position. Slide your right knee forward toward your right wrist, placing your shin on the ground. Extend your left leg behind you, keeping your hips squared. This yoga pose provides a deep stretch to the hip flexors and also helps improve hip mobility. Sink into the stretch for 20-30 seconds, then switch sides.

    9. Bicycle Crunches

    Lie on your back with your fingertips lightly touching the sides of your head. Bring your knees up and pedal your legs in the air as if riding a bicycle. As you pedal, rotate your torso and touch your elbow to the opposite knee. This exercise not only targets your abdominal muscles but also engages the hip flexors. Perform 10-12 reps on each side.

    10. Hip Thrusts

    Start by sitting on the ground with your back against a stable object. Bend your knees and place your feet on the floor, hip-width apart. Drive through your heels to lift your hips off the ground, forming a straight line from your knees to your shoulders. This exercise primarily targets the glutes but also engages the hip flexors. Lower your hips back down and repeat for 10-12 reps.

    Expert Tips

    By incorporating these exercises into your routine, you can unlock and strengthen your hip flexors, improving your overall flexibility and mobility.

    But make sure to follow these expert tips to get the most out of hip flexor exercises and avoid injury.


    Harness the power of precise breathing for exercise excellence. Inhale deeply through your nose, exhale gradually through your mouth – a dynamic duo that fuels your every move.

    Let our table guide you through the conscious breathing process and its effects on your muscles.

    Step Breathing Muscle Effect
    1 Inhale deeply through nose Prepare for the movement and expand your lungs.
    2 Exhale slowly through the mouth It helps engage muscles and enhances performance.
    3 Maintain rhythm Assists in staying focused, centered, and oxygenated.

    Controlled breathing elevates your game. Modify if discomfort arises, or seek guidance from a fitness pro. Your journey to success is paved with each mindful breath.

    Be Consistent

    Consistency is key when it comes to seeing progress. Aim to incorporate these exercises into your routine 2-3 times per week.

    Over time, you’ll notice:

    By committing to performing regular hip flexor exercises, you’ll not only improve flexibility, but you’ll also enhance your overall mobility.

    Engage Your Core

    Engaging your core is another important aspect to keep in mind. By activating your deep abdominal muscles, you create a stable foundation for your body, allowing you to perform the exercises with control and precision. Imagine pulling your belly button towards your spine, and maintaining this engagement throughout the entire routine.

    Modify When Needed

    While these exercises are designed to improve hip flexibility and mobility, it’s essential to listen to your body and make modifications if needed. If you feel any pain or discomfort, it’s crucial to adjust the movement to a range that feels comfortable for you.

    If you’re unsure about how to modify a specific exercise, don’t hesitate to seek guidance from a qualified fitness professional who can provide personalized advice.

    Always Warm Up

    Embrace the importance of priming and pampering your muscles. Preparing and winding down are vital to exercise success.

    Here’s an example warm-up and warm-down guide for your convenience.

    Stage Activity Benefits
    Start Light cardiovascular exercise (e.g., brisk walking, jogging) Boost blood flow and prime muscles.
    Mid Engage in targeted hip flexor exercises Enhance flexibility, power, and control.
    End Stretch and relax muscles Avert soreness, and aid recovery.

    Embrace the importance of priming and pampering your muscles. Preparing and winding down is vital to exercise success.

    Here’s an example warm-up and warm-down guide for your convenience.

    Nurture your muscles – warm up for the action, cool-down for the afterglow. Elevate performance and prevent discomfort. Your fitness journey thrives with this essential practice.


    • How Long Will It Take To See Results From Hip Flexor Exercises?

      Results can vary depending on various factors such as your current flexibility level and consistency in performing the exercises. With regular practice, you may start noticing improvements in your hip flexibility within a few weeks.

    • Can I Do Hip Flexor Exercises if I Have a Hip Injury?

      If you have a hip injury or any other medical condition, it is always best to consult with a healthcare professional before attempting these exercises. They can provide you with guidance and modification options to ensure your safety and well-being.

    • Are There Any Additional Hip Flexor Exercises I Can Include?

      While these 10 exercises are great for strengthening your hip flexors, there are many other exercises you can incorporate into your routine.

      Some options include hip bridges, standing hip abductions, and seated leg lifts.

      Feel free to experiment and find what works best for you!

    Hip Flexor Exercises: Wrapping Up Your Journey

    So what are you waiting for?

    Start incorporating these hip flexor strengthening exercises into your fitness routine and experience the joy of an agile body.

    Your body will thank you!