7 Best Hip Flexor Exercises for Enhanced Mobility and Strength

7 Best Hip Flexor Exercises for Enhanced Mobility and Strength

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Ah, the hip flexors—the secret to our flexibility and mobility! As we age, these essential muscles can become tighter and less flexible, making it necessary to give them some much-needed attention. 

In this article, we’ll explore the benefits of incorporating hip flexor exercises into your routine and help you understand the importance of keeping them in tip-top shape. So, please grab a cup of tea, take a seat (but not for too long), and let’s dive into the world of hip flexors.

Anatomy of the Hip Flexors

Did you know that your hip flexors are actually a group of muscles working together to help you move? These muscles include the iliopsoas, rectus femoris, and sartorius. They function to flex the hip and contribute to various movements, such as walking, climbing stairs, and even dancing the night away (or at least until bedtime).

Understanding how these muscles work can provide valuable insight into why they need regular attention. When we sit for prolonged periods, these muscles can become shortened and tight, leading to discomfort and limited mobility. Incorporating hip flexor exercises into your routine will help keep these muscles limber and pain-free.

Preparing for Hip Flexor Exercises

Before diving into the exercises, let’s ensure your hips are ready for action! Start with gentle warm-up exercises to loosen up the hip area, and follow up with stretching techniques to enhance flexibility. Remember, a good warm-up and stretching session can make all the difference in avoiding injuries and getting the most out of your hip flexor workout.

It’s essential to take your time during the warm-up and stretching process, particularly if you’re new to these exercises. Listen to your body, and don’t push yourself too hard; it’s better to ease into the routine than to risk injury by overdoing it. As you progress, your flexibility and mobility improve, making the exercises more enjoyable and effective.

The 7 Best Hip Flexor Exercises

1. Seated Leg Extension

Coach Todd demonstrating seated leg extension as part of hip flexor exercises to enhance strength and mobility in hip and thigh muscles
Coach Todd demonstrating seated leg extension as part of hip flexor exercises to enhance strength and mobility in hip and thigh muscles
  • Sit on a chair and straighten one leg out in front of you.
  • Keep your core engaged and back straight.
  • Slowly raise the leg, keeping the knee straight and squeezing your quadriceps muscles (located in the front of the thigh).
  • Hold for a count of 10.
  • Lower the leg back to the starting position. 
  • Repeat 10 repetitions for 3 sets.

2. Straight Leg Raise

Coach Todd performing straight leg raise, a key exercise in hip flexor training to promote hip joint flexibility and leg muscle strength
Coach Todd performing straight leg raise, a key exercise in hip flexor training to promote hip joint flexibility and leg muscle strength
  • Starting position: Laying flat on your back with the injured leg straight in front of you and the healthy knee bent with the foot flat on the surface (can lay on the floor, couch, or bed).
  • Squeeze the quadriceps, just like in the quad set.
  • Hold this squeeze, keeping the knee straight, and lift the entire injured leg in one motion off the surface. Lift the leg until the thighs are at an equal height with each other.
  • Lower and return to your starting position.
  • Repeat 10 repetitions for 3 sets.

3. Lunges

Coach Todd showing how to perform lunges, an integral part of hip flexor exercises to promote lower body strength and stability
Coach Todd showing how to perform lunges, an integral part of hip flexor exercises to promote lower body strength and stability
  • First, stand with your feet hip-width apart and your arms at your sides.
  • Step forward with one leg, dropping your back knee towards the floor as you bend both legs.
  • Make sure to keep your front knee in line with your ankle and your weight on your heel.
  • Make sure to keep your core and glutes tight.
  • Push off your front heel to return to the starting position.
  • Repeat 10 repetitions for 3 sets.

4. Terminal Knee Extension

Coach Todd executing terminal knee extension in the hip flexor exercise routine to improve knee joint mobility and leg muscle balance
Coach Todd executing terminal knee extension in the hip flexor exercise routine to improve knee joint mobility and leg muscle balance
  • Attach a resistance band (light, medium, or heavy) to something sturdy, such as a chair leg. The band should be tied so that you create a loop to step into.
  • Step into the loop with the injured leg, and position the band so that it’s resting against the back of the knee.
  • Stand with the feet side by side, but the knee with the injury will be slightly bent.
  • Slowly extend, or straighten, the knee with the MCL tear. Hold for 5 seconds, then return to your starting position.
  • Repeat 10 repetitions for 3 sets.

5. Standing Marches

Standing Marches step 1
Standing Marches step 2
  • Feel free to march standing or sitting. Lift one knee up at a time, alternating sides for 10 repetitions.
  • When you do start walking, focus on landing softly with each stride.
  • Don’t feel like you need to begin a walking workout with brisk walking. Start at a slower pace initially. Once you’ve been able to determine how your body responds to this initial slower pace, and it doesn’t cause more pain, you can gradually begin to walk faster but still keep a comfortable pace.
  • Repeat 3 sets of a total of 10 repetitions.

6. Step Stretch

Step Stretch step 1
Step Stretch step 2
  • Place the foot of the leg being stretched on a 6 or 8-inch step.
  • Slowly lunge forward as far as the injured knee is able to bend without causing pain. Make sure to keep the heel on the step-down. You should feel a stretch in the front of the knee.
  • Hold for 30 seconds, then return to your starting position.
  • Now, reverse the previous motion by leaning onto the back leg while straightening the front knee. You can allow the front ankle to flex by lifting the toes off the step.
  • Bend slightly forward at the hips to feel a stretch in the hamstrings behind the thigh.
  • Hold for 30 seconds, then return to your starting position.
  • Repeat each position 3 times.

7. Quad Stretch

Standing Quad Stretch step 1
Standing Quad Stretch step 2
  • Stand tall with your hands placed on a steady surface. You can use a counter, sink, or chair (no chairs with wheels) to hold on to for balance.
  • Bend your knee and hold onto the top of your foot.
  • Hold for 30 seconds, focusing on keeping your knees lined up.
  • Repeat a total of 3 repetitions.

Integrating Hip Flexor Exercises into Your Routine

Aim to incorporate these exercises into your workout routine 2-3 times per week to reap the benefits of these exercises. Remember to listen to your body and adjust the intensity and frequency as needed to avoid overexertion.

As you progress, you should increase the challenge by adding more repetitions, holding stretches longer, or incorporating additional exercises. Always make sure to maintain proper form and technique to prevent injury and maximize the benefits of each exercise.

Additional Tips for Healthy Hip Flexors

Maintaining good posture and avoiding prolonged sitting can positively impact your hip flexors. So, take breaks throughout the day to stand up and stretch or engage in light physical activity. This will help keep your hip flexors limber and improve your overall health and well-being.

Incorporating other forms of exercise, such as walking, swimming, or yoga, can also be beneficial for your hip flexors and overall flexibility. Mixing up your routine with various activities will keep your muscles engaged and challenged, promoting long-term health and mobility.

Summary

In conclusion, adding hip flexor exercises to your routine can significantly improve your flexibility, mobility, and overall quality of life. By dedicating time and effort to maintaining healthy hip flexors, you likely notice improvements in your daily activities and may even discover new physical activities you can enjoy with greater ease and confidence. So, go ahead and show those hip flexors some love – they deserve it, and so do you!

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

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