If you’ve ever felt tightness in your hips, struggled with leg raises, or noticed discomfort when walking or sitting too long—your hip flexors might be the reason. These small but mighty muscles play a major role in how we move, walk, sit, stand, and even balance.
And here’s the deal—most of us totally ignore them until they start screaming for attention.
The good news? Strengthening your hip flexors isn’t complicated. You don’t need gym machines, crazy flexibility, or tons of experience. In this guide, we’ll break down 7 simple, beginner-friendly exercises to help you strengthen your hip flexor muscles, improve your posture, and move with more ease and control.
Let’s get into it.
What Are Hip Flexors (And Why Should You Care)?
Your hip flexors are a group of muscles located at the front of your hips. Their job? Lift your legs, bend at the hips, and help stabilize your lower body. They include muscles like the iliopsoas, rectus femoris (part of your quads), and sartorius.
But here’s the kicker—because we sit so much (hello, desk jobs and binge-watching), our hip flexors get tight and weak. And that leads to:
- Lower back pain
- Poor posture
- Limited range of motion
- A weaker core
- More risk of injury
So whether you’re an active gym-goer, a runner, or someone just trying to feel better day to day—your hips deserve some love.
Signs Your Hip Flexors Might Be Weak
Before jumping into the exercises, here are a few common signs your hip flexors could use some strengthening:
- Difficulty lifting your knee toward your chest
- Wobbling when you balance on one leg
- Back pain after standing or walking for long periods
- Stiffness or pinching at the front of your hip
- Slouchy posture when sitting or walking
If you nodded your head to any of these, let’s get you moving.
7 Easy Hip Flexor Strengthening Exercises
These exercises can be done at home with zero equipment (except maybe a mat or towel for comfort). Do them 3–4 times per week for best results.
1. Standing March
This is a super simple way to activate your hip flexors—and you can do it anywhere.
How to do it:
- Stand tall with feet hip-width apart.
- Lift one knee up toward your chest (like a high step), then lower it.
- Alternate sides at a steady pace.
- Keep your core engaged and posture tall.
Do: 2 sets of 20 marches (10 each side)
Why it helps:
Improves hip mobility and strengthens the lifting motion you use while walking and climbing stairs.
2. Seated Leg Lifts
Targets your hip flexors without putting pressure on your joints.
How to do it:
- Sit on the floor with legs extended straight.
- Lean back slightly and place hands behind you for support.
- Lift one leg off the ground a few inches, hold for 2–3 seconds, then lower.
- Repeat on the other leg.
Do: 2 sets of 10 reps per leg
Pro tip: Flex your toes and keep the leg straight for max activation.
3. Supine March (Lying March)
This one’s gentle on your back but effective for building hip strength and core stability.
How to do it:
- Lie on your back with knees bent and feet flat on the ground.
- Lift one leg into tabletop position (knee over hip, shin parallel to floor).
- Lower it slowly and switch sides.
- Keep your core engaged and lower back pressed into the floor.
Do: 3 sets of 10 per leg
Why it works:
Builds coordination between your core and hip flexors—great for runners and walkers.
4. Hip Flexor Holds
Sometimes the simplest moves are the most effective.
How to do it:
- Stand near a wall or chair for balance.
- Lift one knee as high as you can and hold it at the top.
- Keep your spine tall and foot flexed.
- Hold for 15–30 seconds, then switch sides.
Do: 2 holds per leg
Want a challenge?
Add a light ankle weight or hold a small dumbbell under your thigh for extra resistance.
5. Lunges with Knee Drive
This move works your hip flexors, glutes, and legs all at once—plus it’s great for balance.
How to do it:
- Step one leg back into a lunge.
- As you push back up, drive the back leg’s knee up toward your chest.
- Pause at the top, then repeat.
Do: 8–10 reps per side, 2 sets
Why it works:
Trains your hips to lift under control—similar to real-life movements like running, stair climbing, or stepping over things.
6. Reverse Leg Raises
This one hits your glutes and hip stabilizers, which help support your hip flexors.
How to do it:
- Lie on your stomach, legs extended, arms under your head or at your sides.
- Lift one leg off the floor while keeping it straight.
- Lower slowly and switch legs.
Do: 2 sets of 10 reps per leg
Keep it clean:
Don’t arch your back—focus on squeezing your glutes and lifting with control.
7. Wall-Assisted Psoas Stretch (Bonus Recovery Move)
While not technically a strengthening exercise, this stretch is a must after training your hip flexors.
How to do it:
- Get into a lunge position with your back foot elevated against a wall (or couch).
- Keep your front knee over your ankle.
- Tuck your pelvis slightly and lean into the stretch.
- Hold for 20–30 seconds per side.
Why it helps:
Prevents tightness and promotes better hip mobility—essential for strong, functional movement.
Sample Hip Flexor Routine (10–15 Minutes)
Want a ready-to-go flow? Try this:
Warm-Up (2 minutes):
- Standing march – 30 seconds
- Light hip circles
- Forward leg swings (optional)
Main Set:
- Seated leg lifts – 10 per leg
- Supine march – 10 per leg
- Lunges with knee drive – 8 reps per side
- Hip flexor holds – 20 seconds each leg
- Reverse leg raises – 10 reps per leg
Cool Down:
- Wall-assisted stretch – 30 seconds per side
- Deep breathing or cat-cow stretches to release tension
Final Thoughts: Don’t Ignore Your Hips
Your hips are involved in almost every movement you make, from walking and running to standing and squatting. But too often, we forget about training them directly—especially the hip flexors.
Adding just a few of these exercises into your weekly routine can make a big difference in how your body feels and performs. You’ll notice better posture, stronger balance, and fewer annoying aches and pains—especially in your lower back.
So show your hip flexors some love. Keep it simple. Stay consistent. And move better, one rep at a time.
