Hip flexors exercises in 3D

The hip flexors: Iliopsoas (psoas major and iliacus), rectus femoris, sartorius, tensor fasciae latae

The muscles at the front of the hip that lift the thigh. The deepest and strongest, the iliopsoas, runs from the lumbar spine and the inside of the pelvis to the inside of the upper thigh bone. The long, strap-like sartorius crosses the thigh to the inside of the knee.

What the hip flexors do

• Lift the thigh (hip flexion) — running, climbing, kicking
• Bring the trunk up toward the thighs, as in a sit-up
• Help hold the lumbar spine and pelvis steady

The 4 best hip flexors exercises

Each one is shown on the 3D figure above, position by position, with the hip flexors lit red. Tap one to watch it.

Hanging leg raise

Advanced · Pull-up bar · works abs and hip flexors, with help from the obliques, forearms and lats. Typical: 3 × 8–12. Watch it in 3D

1. Hang from a bar with straight arms and your shoulders engaged.
2. Keeping your legs straight, raise them in front of you to hip height or higher.
3. At the top, curl your pelvis up slightly.
4. Lower slowly without swinging.

Keep in mind: Curl the pelvis at the top; No swinging; Lower slower than you lift. Avoid: swinging to get the legs up; bending the knees to cheat; dropping the legs.

Hanging knee raise

Intermediate · Pull-up bar · works hip flexors and abs, with help from the obliques and forearms. Typical: 3 × 8–12. Watch it in 3D

1. Hang from a bar with your arms straight.
2. Bend your knees and pull them up toward your chest, curling your pelvis.
3. Lower your legs slowly until they are straight.

Keep in mind: Curl the pelvis up; Control the swing; Exhale at the top. Avoid: swinging; only lifting the knees to hip height; letting go of the shoulders.

Lying leg raise

Intermediate · Bodyweight · works hip flexors and abs, with help from the obliques. Typical: 3 × 8–12. Watch it in 3D

1. Lie on your back with your arms by your sides and legs straight.
2. Press your lower back gently into the floor.
3. Raise your straight legs until they point at the ceiling.
4. Lower them slowly, stopping just above the floor.

Keep in mind: Lower back stays down; Slow on the way down; Bend the knees a little if your back arches. Avoid: lower back arching off the floor; dropping the legs; using momentum.

Mountain climber

Beginner · Bodyweight · works abs and hip flexors, with help from the front shoulders, quads, obliques and triceps. Typical: 3 × 8–12. Watch it in 3D

1. Start in the top of a push-up with your hands under your shoulders.
2. Drive one knee toward your chest, then quickly switch legs.
3. Keep alternating at a steady pace with your hips level.

Keep in mind: Hips low and level; Shoulders over the hands; Quick, light feet. Avoid: hips bouncing high; shoulders drifting back; toes dragging.

Exercises where the hip flexors help

These train other muscles first, but the hip flexors work alongside them:

• Bicycle crunch (bodyweight)
• Dead bug (bodyweight)
• Reverse crunch (bodyweight)
• Ab wheel rollout (bodyweight)
• Russian twist (bodyweight, dumbbells)

How to train the hip flexors

• Hanging knee raises, leg raises and mountain climbers train them; so does running uphill.
• Long hours of sitting leave them short — balance strength work with a kneeling hip-flexor stretch.
• Keep the lower back pressed down in lying leg raises so the hip flexors do not pull it into an arch.

Questions

Other muscles: Glutes · Outer hips · Inner thighs · Quads · Hamstrings · Calves · Shins · All muscles

General fitness information for healthy adults, not medical advice.