{"id":90058,"date":"2026-03-04T17:38:30","date_gmt":"2026-03-04T17:38:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90058"},"modified":"2026-10-02T11:18:56","modified_gmt":"2026-10-02T11:18:56","slug":"workout-to-strengthen-hip-flexors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/","title":{"rendered":"Workout to Strengthen Hip Flexors: Exercises and Training Tips"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Key_Takeaways\" >Key Takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#What_Can_You_Notice_During_Hip_Flexor_Movements\" >What Can You Notice During Hip Flexor Movements?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#How_Can_I_Check_Hip_Flexor_Movement_and_Control\" >How Can I Check Hip Flexor Movement and Control?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Seated_Hip-Flexion_Movement_Check\" >Seated Hip-Flexion Movement Check<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#How_Can_I_Make_My_Hip_Flexors_Stronger\" >How Can I Make My Hip Flexors Stronger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#What_Are_Workouts_to_Strengthen_Hip_Flexors\" >What Are Workouts to Strengthen Hip Flexors?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Program_Notes\" >Program Notes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Lying_Psoas_March\" >Lying Psoas March<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Seated_Kettlebell_Lift\" >Seated Kettlebell Lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Standing_Banded_Knee_Drive\" >Standing Banded Knee Drive<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Eccentric_Leg_Lowering\" >Eccentric Leg Lowering<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#How_Long_Will_It_Take_to_Strengthen_Hip_Flexors\" >How Long Will It Take to Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Is_It_Better_to_Stretch_or_Strengthen_Hip_Flexors\" >Is It Better to Stretch or Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Does_Stretching_Your_Hip_Flexors_Strengthen_Them\" >Does Stretching Your Hip Flexors Strengthen Them?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Do_lunges_strengthen_hip_flexors\" >Do lunges strengthen hip flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Can_weak_hip_flexors_affect_squats\" >Can weak hip flexors affect squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Can_weak_hip_flexors_cause_weak_knees\" >Can weak hip flexors cause weak knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Do_leg_lifts_strengthen_hip_flexors\" >Do leg lifts strengthen hip flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Can_walking_strengthen_hip_flexors\" >Can walking strengthen hip flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Is_hip_thrusting_3_times_a_week_too_much\" >Is hip thrusting 3 times a week too much?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you spend most of your day sitting, whether at a desk, in a car, or on the couch, you may notice tightness at the front of your hips. This feeling can have several causes, so it does not automatically mean that the muscles are weak.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_to_strengthen_hip_flexors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your hip flexors are a group of muscles that bring your knee toward your chest. They support walking, running, squatting, and upright posture. When they lack strength or control, some movements may feel less steady or comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide explains how the hip flexors work and presents a structured workout that uses holds, controlled lowering, and resistance exercises.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_Takeaways\"><\/span><b>Key Takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip flexors help lift the knee and support movements such as walking, running, and squatting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength work can include isometric holds, controlled lowering, and resistance exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with manageable resistance, focus on control, and adjust the routine to your experience.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have sudden or ongoing discomfort, consult a qualified professional before training the area.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_You_Notice_During_Hip_Flexor_Movements\"><\/span><b>What Can You Notice During Hip Flexor Movements?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A feeling of tightness or limited movement does not identify one specific cause. Still, noticing how the hips move during common exercises can help you decide when to adjust your form, range, or resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some movement patterns you may notice:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty Lifting Your Knee Above 90 Degrees: <\/b><span style=\"font-weight: 400;\">If lifting your knee changes your posture or feels difficult, try a smaller range of motion and focus on control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower-Back Discomfort While Standing: <\/b><span style=\"font-weight: 400;\">Some people notice tension or discomfort in the lower back when standing for long periods. This can have many causes and does not, by itself, show that the hip flexors are weak.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Knee Discomfort During Movement: <\/b><span style=\"font-weight: 400;\">The hip flexors contribute to control around the hip and femur (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7754519\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). If running or squatting feels uncomfortable, reduce the load or range and check your form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compensatory Movements During Leg Raises: <\/b><span style=\"font-weight: 400;\">If a hanging leg raise or lying leg lift shifts most of the effort to your lower back, reduce the range or resistance and focus on controlled movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tightness That Returns Quickly: <\/b><span style=\"font-weight: 400;\">A recurring feeling of tightness can have several causes. Avoid assuming that weakness is the cause based on this feeling alone.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These observations cannot identify the cause of discomfort or limited movement. A qualified professional can assess ongoing concerns.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/44.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Check_Hip_Flexor_Movement_and_Control\"><\/span><b>How Can I Check Hip Flexor Movement and Control?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before starting the workout, you can use a seated hip-flexion movement check to notice your current range and control. This is not a diagnostic test (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Manual_Muscle_Testing:_Hip_Flexion\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Hip-Flexion_Movement_Check\"><\/span><b>Seated Hip-Flexion Movement Check<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Sit on a bench or chair with your feet flat on the floor and your back straight. Don&#8217;t lean back against a backrest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b><span style=\"font-weight: 400;\"> Lift one foot off the floor, bringing your knee up as high as possible toward your chest. Hold this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>What to notice:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Controlled movement: <\/b>Notice whether you can lift and hold the knee without leaning backward or using your hands for support.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Movement feels difficult: <\/b>Use a smaller range if you shake, cramp, or need to lean back. This does not confirm weakness or identify its cause.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If this movement feels difficult, start with a manageable range and resistance. A trainer or physical therapist can help if you have ongoing discomfort or are unsure about the cause.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Make_My_Hip_Flexors_Stronger\"><\/span><b>How Can I Make My Hip Flexors Stronger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strengthening your hip flexors requires a targeted approach that uses progressive overload (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/13\/21\/6617\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means you must gradually increase the difficulty of the exercises over time to force the muscles to adapt and grow stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can achieve this through three primary mechanisms:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isometric Holds: <\/b>This involves holding a contraction without moving. For example, lift your knee and hold it briefly within a range you can control.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eccentric Loading:<\/b><span style=\"font-weight: 400;\"> This focuses on the lowering phase of an exercise. Controlling the descent of a leg lift slows down the muscle lengthening process, which is highly effective for building strength and tendon resilience (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00536\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Concentric Resistance:<\/b><span style=\"font-weight: 400;\"> This involves lifting against resistance, such as using a resistance band or cable machine to pull the knee toward the chest (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-06396-w\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To see real changes, you should aim to train these muscles 2-3 times per week. Integrating specific movements into your warm-up or as accessory work after your main compound lifts ensures consistency without leading to overtraining. You can also explore more\u00a0<a href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-hips\/\">exercises to strengthen hips<\/a>\u00a0as part of a broader lower-body routine.<\/span><\/p>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_to_strengthen_hip_flexors\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/banner-60.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Workouts_to_Strengthen_Hip_Flexors\"><\/span><b>What Are Workouts to Strengthen Hip Flexors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Below is a structured program of\u00a0<a href=\"https:\/\/betterme.world\/articles\/hip-flexor-exercises\/\">hip flexor exercises<\/a>\u00a0that&#8217;s designed to take you from beginner to advanced hip flexor strength.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Program_Notes\"><\/span><b>Program Notes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>RPE (rate of perceived exertion):<\/b><span style=\"font-weight: 400;\"> On a scale of 1-10, how hard the set feels. An RPE of 7-8 means you should have 2-3 reps left in the tank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> Rest for 60-90 seconds between sets to allow for recovery.<\/span><\/li>\n<\/ul>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1604\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Reps<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Tempo<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>RPE<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Frequency<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLying psoas march\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-12\/side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-1-2002\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3x \/ week\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated kettlebell lift\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-10\/side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t1-1-2002\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3x \/ week\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStanding banded knee drive\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12-15\/side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tExplosive up, 2 down\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3x \/ week\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEccentric leg lowering\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t6-8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t1 up, 4 down\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3x \/ week\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/daily-stretching-routine\/\">Daily Stretching Routine: 8 Beginner-Friendly Exercises to Start<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lying_Psoas_March\"><\/span><b>Lying Psoas March<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an excellent entry-level exercise that teaches you to engage the hip flexors while stabilizing the core.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with a resistance band looped around the balls of both feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight and your lower back pressed firmly into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive one knee toward your chest against the resistance of the band, keeping the other leg straight and grounded.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top for 1 second, ensuring your hip flexes past 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return the leg to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Kettlebell_Lift\"><\/span><b>Seated Kettlebell Lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This movement isolates the hip flexor in a shortened position, which is essential for overcoming &#8220;sitting posture&#8221; weakness.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with your legs bent at 90 degrees and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a light kettlebell or dumbbell on top of your foot (hook your toes up to secure it).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining an upright posture (don&#8217;t lean back), lift your knee toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift as high as possible, pause briefly, and lower with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure the movement comes purely from the hip, not by rocking your torso.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Banded_Knee_Drive\"><\/span><b>Standing Banded Knee Drive<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This functional variation mimics running mechanics and builds explosive power in the hip flexors.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchor a resistance band to a low point behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the other end around your ankle or foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall, facing away from the anchor point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your knee up explosively toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on maintaining balance on the standing leg and avoiding arching your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the leg slowly to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eccentric_Leg_Lowering\"><\/span><b>Eccentric Leg Lowering<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eccentric exercises are one option for training control during the lowering phase of a movement (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00536\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and lift both legs straight up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to press your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower both legs toward the ground, taking a full 4 seconds to reach the bottom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop just before your lower back starts to arch off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to return to the starting position while keeping the movement controlled, and press up again for the next rep.<\/span><\/li>\n<\/ol>\n<div>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/80-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Will_It_Take_to_Strengthen_Hip_Flexors\"><\/span><b>How Long Will It Take to Strengthen Hip Flexors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Changes in movement coordination can occur during the first few weeks of consistent training (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6441907\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). During this phase, you may notice that your hips feel &#8220;lighter&#8221; and movements such as squatting feel more stable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Structural changes, such as muscle growth and tendon adaptation, generally take longer than changes in movement coordination. The timing varies with training history, load, nutrition, sleep, and consistency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is key. Performing these exercises sporadically will yield minimal results. Stick to the frequency outlined in the table above, and you may notice changes in strength, control, or movement comfort over time.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-does-stretching-hurt\/\">Why Does Stretching Hurt and What Can You Do About It?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Stretch_or_Strengthen_Hip_Flexors\"><\/span><b>Is It Better to Stretch or Strengthen Hip Flexors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer depends on the root cause of your restriction, but for the majority of modern office workers and athletes, strengthening is often superior to stretching.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s why:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Why Tightness Can Return: <\/b>A feeling of tightness may return after stretching for several reasons. If it persists, avoid assuming one cause and consider asking a qualified professional.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Range of Motion:<\/b><span style=\"font-weight: 400;\"> Strength training through a full range of motion can improve flexibility just as effectively as static stretching (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s13102-024-00934-1\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). For example, the seated kettlebell lift requires you to actively use your hip mobility, which gives you practice producing force through that range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stability:<\/b><span style=\"font-weight: 400;\"> Stretching makes a muscle more pliable (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254625000468\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), but it doesn&#8217;t necessarily make it more stable. Strengthening provides the stability your pelvis and spine need to maintain good posture.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If a qualified professional has advised you to stretch, follow that guidance. <\/span>Many people combine <a href=\"https:\/\/betterme.world\/articles\/hip-mobility-stretches\/\"><span class=\"Mention-hIgCkC\" tabindex=\"0\" title=\"https:\/\/betterme.world\/articles\/hip-mobility-stretches\/\" role=\"button\" data-appearance=\"inline-mention\" data-layout=\"inline-flow\" data-font-weight=\"inherit\" data-tone=\"accent\" data-interactive=\"\" data-underline-on-hover=\"\" aria-expanded=\"false\" aria-haspopup=\"dialog\"><span class=\"Label-arpLwJ\">hip mobility stretches<\/span><\/span><\/a> with targeted strengthening.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Stretching_Your_Hip_Flexors_Strengthen_Them\"><\/span><b>Does Stretching Your Hip Flexors Strengthen Them?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, passive stretching doesn&#8217;t strengthen the hip flexors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching involves increasing the range of motion attributable to increased tolerance to the stretch sensation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28801950\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). While high-volume stretching may promote small increases in muscle hypertrophy and strength, it&#8217;s less effective compared to strength training in applying the mechanical tension required to stimulate muscle fiber growth or neural recruitment (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40798-024-00706-8\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, excessive static stretching before a workout can temporarily reduce the power output of the muscle (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.01468\/full\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). If your goal is to have hips that are both mobile and powerful, you must load the muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of standing desk stretches or standing hip stretches as maintenance work to reduce stiffness from being sedentary, but rely on the resistance exercises listed above to actually build capacity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating exercises for people who sit all day should involve active movement, not just passive holds. Active end-range work forces the muscle to produce force while lengthened, which serves the dual purpose of mobility and strength.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_to_strengthen_hip_flexors\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/07\/Lily-equipment-banner-58.png\" \/><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_lunges_strengthen_hip_flexors\"><\/span><strong>Do lunges strengthen hip flexors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lunges train several lower-body muscles and require control around the hips. They may place the rear hip flexors under stretch, but they are not the most direct exercise for isolating these muscles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_weak_hip_flexors_affect_squats\"><\/span><strong>Can weak hip flexors affect squats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, weak hip flexors can significantly limit squat depth and stability. They&#8217;re responsible for pulling your torso toward your legs during the descent (hip flexion). If they&#8217;re weak, you may struggle to reach parallel depth or find yourself leaning excessively forward (good-morning squat) as your body compensates for the lack of active hip flexion.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_weak_hip_flexors_cause_weak_knees\"><\/span><strong>Can weak hip flexors cause weak knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">In research on collegiate female athletes, hip strength was associated with knee movement during single-leg tasks (<\/span><a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/jsr\/30\/8\/article-p1220.xml\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Knee discomfort or a feeling of weakness can still have several causes and cannot be traced to the hip flexors alone.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_leg_lifts_strengthen_hip_flexors\"><\/span><strong>Do leg lifts strengthen hip flexors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, leg lifts are one of the most direct ways to strengthen the hip flexors. Whether performed hanging from a bar or lying on the floor, the act of lifting the legs against gravity primarily targets the iliopsoas and rectus femoris muscles. To maximize the benefit, ensure that you&#8217;re lifting with your hips and not using momentum to swing the legs up.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_walking_strengthen_hip_flexors\"><\/span><strong>Can walking strengthen hip flexors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking provides low-level endurance conditioning for the hip flexors but is generally insufficient for building significant strength. While the hip flexors are active during the swing phase of gait (bringing the leg forward) (<\/span><a href=\"https:\/\/www.cureus.com\/articles\/366149-hip-flexor-muscle-activation-across-gait-phases-in-healthy-young-adults-effects-of-step-length-and-cadence-adjustments-at-a-constant-walking-speed#!\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">), the load is minimal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For strength goals, gradually adding resistance may be useful.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_hip_thrusting_3_times_a_week_too_much\"><\/span><strong>Is hip thrusting 3 times a week too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some trainees include hip thrusts up to 3 times per week, depending on their experience, total training volume, and recovery. The glutes (the primary target of hip thrusts) are large, resilient muscles that recover relatively quickly. However, you should make sure that you balance hip extension exercises (such as thrusts) with hip flexion exercises to maintain structural balance around the pelvis.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_to_strengthen_hip_flexors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip-flexor training can support control during walking, running, and lower-body exercises. Active strengthening and mobility work serve different purposes, and neither method identifies or treats the cause of ongoing discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with the movement check, then use the exercises in the program with a manageable range and resistance. Increase the difficulty gradually as your control improves.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you spend most of your day sitting, whether at a desk, in a car, or on the couch, you may notice tightness at the front of your hips. This feeling can have several causes, so it does not automatically mean that the muscles are weak. Your hip flexors are a group of muscles that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90059,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"coauthors":[45],"class_list":["post-90058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Hip Flexor Strengthening Exercises Guide | BetterMe<\/title>\n<meta name=\"description\" content=\"Try a \u2605 WORKOUTS TO STRENGTHEN HIP FLEXORS \u27a4 with resistance exercises, movement instructions, weekly frequency tips, and options for different experience levels.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workout to Strengthen Hip Flexors: Exercises and Training Tips\" \/>\n<meta property=\"og:description\" content=\"Try a \u2605 WORKOUTS TO STRENGTHEN HIP FLEXORS \u27a4 with resistance exercises, movement instructions, weekly frequency tips, and options for different experience levels.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-02T11:18:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/workout-to-strengthen-hip-flexors\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/workout-to-strengthen-hip-flexors\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/f8e39735804e12c6665abf027491e917\"},\"headline\":\"Workout to Strengthen Hip Flexors: Exercises and Training Tips\",\"dateModified\":\"2026-10-02T11:18:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/workout-to-strengthen-hip-flexors\\\/\"},\"wordCount\":1797,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/workout-to-strengthen-hip-flexors\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/1112-workouts-to-strengthen-hip-flexors.jpg\",\"articleSection\":[\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you spend most of your day sitting, whether at a desk, in a car, or on the couch, you may notice tightness at the front of your hips. This feeling can have several causes, so it does not automatically mean that the muscles are weak.<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your hip flexors are a group of muscles that bring your knee toward your chest. They support walking, running, squatting, and upright posture. When they lack strength or control, some movements may feel less steady or comfortable.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide explains how the hip flexors work and presents a structured workout that uses holds, controlled lowering, and resistance exercises.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key Takeaways<\\\/b><\\\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Hip flexors help lift the knee and support movements such as walking, running, and squatting.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Strength work can include isometric holds, controlled lowering, and resistance exercises.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start with manageable resistance, focus on control, and adjust the routine to your experience.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">If you have sudden or ongoing discomfort, consult a qualified professional before training the area.<\\\/span><\\\/li>\\r\\n<\\\/ul>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Can You Notice During Hip Flexor Movements?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A feeling of tightness or limited movement does not identify one specific cause. Still, noticing how the hips move during common exercises can help you decide when to adjust your form, range, or resistance.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are some movement patterns y ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/workout-to-strengthen-hip-flexors\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/workout-to-strengthen-hip-flexors\\\/\",\"name\":\"Hip Flexor Strengthening Exercises Guide | 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Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-10-02T11:18:56+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f8e39735804e12c6665abf027491e917"},"headline":"Workout to Strengthen Hip Flexors: Exercises and Training Tips","dateModified":"2026-10-02T11:18:56+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/"},"wordCount":1797,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg","articleSection":["Core Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you spend most of your day sitting, whether at a desk, in a car, or on the couch, you may notice tightness at the front of your hips. This feeling can have several causes, so it does not automatically mean that the muscles are weak.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your hip flexors are a group of muscles that bring your knee toward your chest. They support walking, running, squatting, and upright posture. When they lack strength or control, some movements may feel less steady or comfortable.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide explains how the hip flexors work and presents a structured workout that uses holds, controlled lowering, and resistance exercises.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Key Takeaways<\/b><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip flexors help lift the knee and support movements such as walking, running, and squatting.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength work can include isometric holds, controlled lowering, and resistance exercises.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with manageable resistance, focus on control, and adjust the routine to your experience.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have sudden or ongoing discomfort, consult a qualified professional before training the area.<\/span><\/li>\r\n<\/ul>\r\n<h2 style=\"text-align: center;\"><b>What Can You Notice During Hip Flexor Movements?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A feeling of tightness or limited movement does not identify one specific cause. Still, noticing how the hips move during common exercises can help you decide when to adjust your form, range, or resistance.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some movement patterns y ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/","url":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/","name":"Hip Flexor Strengthening Exercises Guide | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg","dateModified":"2026-10-02T11:18:56+00:00","description":"Try a \u2605 WORKOUTS TO STRENGTHEN HIP FLEXORS \u27a4 with resistance exercises, movement instructions, weekly frequency tips, and options for different experience levels.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg","width":1920,"height":1200,"caption":"Woman performing a kneeling hip flexor stretch on a mat for workouts to strengthen hip flexors."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Core Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/core-workouts\/"},{"@type":"ListItem","position":5,"name":"Workout to Strengthen Hip Flexors: Exercises and Training Tips"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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