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Exercises

Hip flexor exercises

The hip flexors lift the knee toward the chest. Marches, leg raises and hanging knee raises train them; lunges and kneeling stretches lengthen them.

15 moves15 with 3D demosBeginner 4Intermediate 5Advanced 6

Beginner hip flexor exercises 4

Lying leg raise on a bench demonstrated on the 3D figure3D demoLying leg raise on a benchBeginner · A bench or boxSkipping demonstrated on the 3D figure3D demoSkippingBeginner · No equipmentStanding band hip flexion demonstrated on the 3D figure3D demoStanding band hip flexionBeginner · A band + An anchor pointStanding march demonstrated on the 3D figure3D demoStanding marchBeginner · No equipment

Intermediate hip flexor exercises 5

Captain's chair knee raise demonstrated on the 3D figure3D demoCaptain's chair knee raiseIntermediate · Other / check instructionsHanging knee raise demonstrated on the 3D figure3D demoHanging knee raiseIntermediate · Pull-up barLeg pull-in demonstrated on the 3D figure3D demoLeg pull-inIntermediate · No equipmentMountain climbers demonstrated on the 3D figure3D demoMountain climbersIntermediate · No equipmentTuck L-sit demonstrated on the 3D figure3D demoTuck L-sitIntermediate · No equipment

Advanced hip flexor exercises 6

Hanging pike demonstrated on the 3D figure3D demoHanging pikeAdvanced · Pull-up barHanging straight-leg raise demonstrated on the 3D figure3D demoHanging straight-leg raiseAdvanced · Pull-up barL-sit demonstrated on the 3D figure3D demoL-sitAdvanced · No equipmentOtis-up demonstrated on the 3D figure3D demoOtis-upAdvanced · Medicine ballStability ball knee tuck demonstrated on the 3D figure3D demoStability ball knee tuckAdvanced · Exercise ballV-sit demonstrated on the 3D figure3D demoV-sitExpert · No equipment

Also works the hip flexors

These train it as a secondary muscle.

More exercises

Questions people ask

What are good hip flexor exercises for beginners?

Start with moves graded easy, such as Lying leg raise on a bench, Skipping, Standing band hip flexion. There are 4 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do hip flexor exercises at home without equipment?

Yes. 7 of the 15 moves here need nothing but your body, a floor, a wall or a step, for example Skipping, Standing march, Leg pull-in.

What are the hardest hip flexor exercises?

Moves graded advanced or expert include V-sit. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.