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Hip Flexor Strengthening Exercises

Together, the hip flexors flex your hip, bringing your thighs and torso closer together.

The decline sit-up, for example, targets your lower abs and hip flexors simultaneously. Leg lifts work your hip flexors and lower abs from a position on your back. Knee crunches work your hip flexors with the aid of an exercise ball. After placing your hands shoulder-width apart on the floor, position your shins on top of the ball and lift your hips to get your back straight.

Overview - Your hip flexor muscles consist primarily of the rectus femoris-- one of the quadriceps on the front of your thighs-- and the iliopsoas, which is actually a group of muscles that includes the psoas major, psoas minor and the iliacus. Together, the hip flexors flex your hip, bringing your thighs and torso closer together.

Decline Sit-ups - Hip flexor exercises also work your abdominals. The decline sit-up, for example, targets your lower abs and hip flexors simultaneously. Slowly lower yourself back down and repeat.

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Leg Lifts - Leg lifts work your hip flexors and lower abs from a position on your back. Slowly lower them back down, stopping just short of the floor. If you feel stress on your lower back, place your hands under your tailbone.

Inner Hip Flexion - This standing inner hip flexion exercise requires an ankle strap-- it's performed on one side of a cable machine. Fasten the strap to your lower right leg and stand with your back facing the weight stack. Slowly lower your leg back to the starting point and repeat.

Knee Crunches - Knee crunches work your hip flexors with the aid of an exercise ball. After placing your hands shoulder-width apart on the floor, position your shins on top of the ball and lift your hips to get your back straight.

Elbow Instep Lunge - Elbow instep lunges work your hip flexors, thighs and glutes at the same time. Slowly step back to the starting position and repeat with your other leg. Alternate back and forth with each leg.