Hip flexion is the movement of bringing the thigh upward toward the torso, or the torso downward toward the thigh. It sounds simple, but it is one of the most athletically significant movements in the body. Every running stride involves hip flexion to drive the knee forward. Every kick involves hip flexion as the primary power source. Stair climbing, cycling, and jumping all require coordinated hip flexion strength and control.
Despite its importance, hip flexion is one of the least specifically trained movement patterns in most gym programmes. Athletes who squat, deadlift, and hip thrust regularly often have poorly developed isolated hip flexor strength because none of these exercises specifically trains the concentric hip flexion that matters most for running mechanics and kicking power.
This guide covers the muscles that produce hip flexion, why training them specifically matters, and the best exercises for both strengthening and mobility across rehabilitation and performance contexts.
The Muscles That Produce Hip Flexion
Hip flexion is not produced by a single muscle but by a group that works together with different contributions depending on the position and load.
Iliopsoas (iliacus and psoas major): The primary hip flexors. The psoas major originates from the lumbar vertebrae and the iliacus from the inner surface of the pelvis, and both insert together on the lesser trochanter of the femur. The iliopsoas is the strongest hip flexor and the only muscle that directly connects the lumbar spine to the femur, making it critically important for both hip function and lumbar stability. It is most active during loaded hip flexion against resistance.
Rectus femoris: The only quadriceps muscle that crosses the hip joint. It contributes to hip flexion alongside its role in knee extension. Most active during movements that involve simultaneous hip flexion and knee extension, such as kicking.
Tensor fascia latae (TFL): A smaller hip flexor that also contributes to hip abduction and internal rotation. The TFL is often overactive in people with weak iliopsoas, compensating for the absent deep hip flexor strength.
Sartorius: The longest muscle in the body, crossing both the hip and knee. Contributes to hip flexion alongside external rotation and knee flexion.
Pectineus and adductor longus: The inner thigh muscles also contribute to hip flexion, particularly in the early range of motion.
Why Hip Flexion Strength Matters
Running mechanics: The swing phase of every running stride requires the hip flexor to pull the thigh forward and upward against gravity. In sprinting, the rate of hip flexion (how quickly the knee drives forward) is a primary determinant of stride rate and maximum velocity. Elite sprinters have significantly greater hip flexor strength and rate of force development than recreational runners, and training this quality directly produces measurable improvements in sprint times.
Kicking power: Every kick in football, martial arts, or any kicking sport involves the hip flexors as the primary accelerators of the leg. Hip flexor weakness directly limits kicking velocity.
Stair climbing and functional mobility: Rising from a chair, climbing stairs, and stepping over obstacles all require adequate hip flexion strength. In older adults, declining hip flexor strength is one of the most consistent predictors of reduced functional independence and increased fall risk.
Lower back protection: The psoas major’s attachment to the lumbar vertebrae means that its strength and coordination directly affect lumbar stability during activities involving hip flexion. A psoas that fires correctly provides segmental lumbar support during hip loading. One that is inhibited or poorly coordinated creates an unprotected lumbar spine during exactly the movements that load it most.
Post-surgical rehabilitation: Following hip replacement, hip arthroscopy, or any hip surgery, hip flexor strength is consistently the most significantly impaired muscle group and the slowest to recover. Targeted hip flexion exercises are the primary rehabilitation focus for restoring functional independence after hip surgery.
Hip Flexion Mobility Versus Strength
Before presenting the exercises, it is worth distinguishing between hip flexion mobility (the ability to move the hip into flexion) and hip flexion strength (the ability to produce force during that movement).
Hip flexion mobility is limited by the extensibility of the posterior hip structures (hamstrings, posterior capsule, and gluteal muscles) and the joint structure itself. Mobility work involves stretching, passive range of motion, and joint mobility drills.
Hip flexion strength is the ability to generate force through the available range. An athlete can have full hip flexion range of motion but very poor hip flexion strength, or adequate strength through a limited range. Both qualities require specific training.
The exercises below are organised to address both.
Hip Flexion Exercises: From Beginner to Advanced
Supine Hip Flexion Exercises
Supine Hip Flexion (Active):
The most basic hip flexion strength exercise, appropriate for early rehabilitation and as an assessment of hip flexor activation.
How to do it:
- Lie flat on the back with legs extended
- Slowly lift one leg toward the ceiling, keeping the knee straight
- Lift to approximately 70 to 80 degrees of hip flexion
- Hold for 2 seconds at the top
- Lower slowly under control
- Complete 3 sets of 10 reps per leg
Why it matters: The supine position eliminates gravity from the lateral and rotational directions, allowing a pure assessment and training of hip flexion strength. If this exercise is difficult or produces cramping in the front of the hip, hip flexor weakness is significant and this is the appropriate starting exercise.
Supine Hip Flexion Against Band:
Adds resistance to supine hip flexion, making it the primary progression from the basic version.
How to do it:
- Loop a resistance band around one ankle, anchoring it behind you
- Lie on the back with the banded leg extended
- Lift the banded leg against the resistance, keeping the knee straight
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 10 reps per leg
Knee to Chest (Supine Hip Flexion With Knee Bent):
A gentler hip flexion exercise that reduces the demand on the hip flexors by shortening the lever arm.
How to do it:
- Lie on the back with both knees bent, feet flat on the floor
- Draw one knee toward the chest using the hip flexors
- Hold for 3 seconds at the top
- Lower slowly and repeat
- Complete 3 sets of 12 reps per leg
Rehabilitation application: This is the standard first hip flexion exercise after hip replacement or hip surgery, and remains the primary starting exercise for anyone with significant hip flexor weakness or pain.
Seated Hip Flexion Exercises
Seated Knee Raise:
Hip flexion performed in the seated position, which places the hip in a more functional position than lying down.
How to do it:
- Sit upright on the edge of a chair or bench with feet flat on the floor
- Lift one knee upward as high as possible using the hip flexors
- Hold for 2 to 3 seconds at the top
- Lower slowly
- Complete 3 sets of 12 reps per leg
Key cue: The trunk should remain upright throughout. Leaning backward to achieve greater knee height indicates that the hip flexors are not strong enough to achieve the range without spinal compensation.
Seated Knee Raise With Weight:
Adds external load to the seated knee raise, significantly increasing the hip flexor demand.
How to do it:
- Sit upright at the edge of a chair or bench
- Place a weight plate or dumbbell on the thigh of one leg
- Lift the weighted thigh upward against the resistance
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 10 reps per leg
Psoas March:
Develops the deep hip flexor (iliopsoas) specifically in a seated position by using the hands to provide resistance.
How to do it:
- Sit upright at the edge of a chair with both feet on the floor
- Place both hands on one thigh
- Attempt to raise the thigh while resisting with the hands
- Hold the isometric contraction for 5 to 10 seconds
- Release and repeat
- Complete 3 sets of 10 contractions per leg
Why this is valuable: The psoas march develops the deep hip flexor without requiring the balance or coordination of standing exercises, making it ideal for early rehabilitation and for older adults developing hip flexor strength.
Standing Hip Flexion Exercises
Standing Hip Flexion (Against Band):
The most functionally relevant hip flexion exercise for runners and athletes, developing the strength in the position most specific to athletic hip flexion demands.
How to do it:
- Anchor a resistance band at ankle height behind you
- Loop the band around the ankle of the working leg
- Stand upright with the core engaged
- Drive the knee forward and upward against the band resistance to approximately hip height
- Hold for 2 to 3 seconds at the top
- Lower with control against the band
- Complete 3 sets of 10 to 12 reps per leg
Key cue: The trunk should remain upright and the core engaged throughout. The movement is entirely from the hip, not from leaning backward. Think of the hip flexor pulling the knee forward rather than the trunk leaning away from the band.
Athletic progression: Increase the band resistance progressively. Advanced athletes can progress to a cable machine with a cuff attachment, which allows more precise loading across a wider range of motion.
Standing Hip Flexion With March:
A dynamic version of the standing hip flexion exercise that develops both strength and the rhythmic coordination relevant to running.
How to do it:
- Stand upright with light resistance band around the ankles or above the knees
- March in place, driving each knee upward to hip height with maximum force
- Maintain a rapid, rhythmic pattern
- Complete 3 sets of 20 marches (10 per leg)
High Knees:
A plyometric hip flexion exercise that develops the rate of hip flexion alongside the strength. As covered in the running mechanics articles on this site, hip flexion rate is a primary determinant of running cadence and sprint velocity.
How to do it:
- Run in place or slowly forward with exaggerated knee drives to hip height or above
- Focus on the speed and force of each knee drive upward rather than forward movement
- Pump the arms rhythmically with the legs
- Complete 4 sets of 15 seconds
Cable and Machine Hip Flexion Exercises
Cable Hip Flexion:
The most progressible hip flexion strengthening exercise, allowing precise loading across the full range of hip flexion with a cable machine.
How to do it:
- Attach an ankle cuff to the low pulley of a cable machine
- Face away from the machine with the cuff on one ankle
- Stand upright and drive the knee forward and upward against the cable resistance
- Control the return phase slowly
- Complete 3 to 4 sets of 10 to 12 reps per leg
Why cable hip flexion is valuable: Unlike band exercises where resistance decreases as the band returns to its natural length, the cable provides consistent resistance throughout the full range of motion, producing a more complete training stimulus across all positions of hip flexion.
Hip Flexion Mobility Exercises
Lying Knee-to-Chest Hold:
Passively increases hip flexion range by relaxing the posterior hip structures under sustained load.
How to do it:
- Lie on the back with one leg extended and the other knee drawn to the chest
- Use both hands to gently pull the knee closer to the chest
- Feel a gentle stretch in the posterior hip and gluteal area
- Hold for 45 to 60 seconds per side
Hip Flexion in Deep Squat (Goblet Squat Hold):
Develops hip flexion range under load in the squat position, improving both the mobility and the strength at end-range hip flexion.
How to do it:
- Hold a light dumbbell or kettlebell at chest height
- Lower into the deepest comfortable squat
- Hold the bottom position for 3 to 5 seconds
- Drive through the heels to stand
- Complete 3 sets of 8 reps
Cossack Squat:
As covered in the cossack squat article on this site, this exercise develops deep hip flexion mobility alongside hip abduction and adductor flexibility, making it one of the most comprehensive hip mobility exercises available.
Hip Flexor Stretch (for mobility):
When hip flexion range is limited by hip flexor tightness rather than posterior hip restriction, stretching the hip flexors improves the range available. See the hip tightness article on this site for the complete hip flexor stretching approach.
Programming Hip Flexion Exercises
For rehabilitation (post-surgery or significant weakness):
Begin with supine and seated exercises at low resistance. Perform daily at low intensity (2 to 3 sets of 10 to 15 reps). Progress to standing exercises once seated exercises can be completed without compensation. The psoas march and seated knee raise are the most appropriate early exercises.
For runners (improving stride rate and running economy):
Include standing hip flexion with band or cable 2 times per week. Combine with high knees as a warm-up activation drill before runs. The focus is rate of force development rather than maximum strength, so prioritise fast, forceful knee drives rather than slow, heavy resistance.
For strength athletes (general hip flexion development):
Include cable hip flexion as a targeted accessory exercise 2 times per week alongside the main strength programme. 3 to 4 sets of 10 to 12 reps at a moderate load that produces fatigue without compensation produces the best strength development.
For older adults (functional independence):
The seated knee raise and psoas march are the most accessible and most practically relevant exercises. Daily practice of 2 to 3 sets of 12 repetitions each produces meaningful functional improvements within 4 to 6 weeks.
Warm-up application:
Standing hip flexion with band (2 sets of 10 per leg) and high knees (3 sets of 10 seconds) before lower body training or running activates the hip flexors and improves their contribution during the subsequent session.
A Structured 6-Week Hip Flexion Programme
Weeks 1 to 2: Foundation
- Supine hip flexion: 3 x 10 per leg
- Seated knee raise: 3 x 12 per leg
- Psoas march: 3 x 10 contractions per leg
- Lying knee-to-chest hold: 60 seconds per side
Weeks 3 to 4: Development
- Standing hip flexion with band: 3 x 10 per leg
- Seated knee raise with light weight: 3 x 10 per leg
- High knees: 3 x 15 seconds
- Goblet squat hold: 3 x 8
Weeks 5 to 6: Loading
- Cable hip flexion: 3 x 10 per leg at challenging load
- Standing hip flexion with heavier band: 3 x 12 per leg
- High knees with resistance band: 4 x 15 seconds
- Cossack squat: 3 x 8 per side
Frequently Asked Questions
What is the difference between hip flexion exercises and hip flexor stretches?
Hip flexion exercises strengthen the muscles that produce hip flexion (primarily the iliopsoas and rectus femoris), improving the force they can generate during the movement. Hip flexor stretches lengthen these muscles to improve the range through which they can operate. Most people with hip flexor issues need both: stretching to restore range and strengthening to develop the strength through that range.
Can I do hip flexion exercises if I have hip flexor pain?
It depends on the cause of the pain. Hip flexor tendinopathy (iliopsoas tendinopathy) is a specific condition where overloading the tendon produces pain, and aggressive hip flexion strengthening can worsen it during the acute phase. If hip flexion exercises consistently produce pain in the front of the hip or groin, have the issue assessed before continuing. Isometric hip flexion exercises (psoas march) are typically the safest starting point during painful periods.
Do hip flexion exercises help with lower back pain?
Potentially yes, but through a specific mechanism. The psoas major’s direct attachment to the lumbar vertebrae means that a strong, well-coordinated psoas provides segmental lumbar support during hip loading. However, hip flexor tightness can also worsen lower back pain by pulling the pelvis into anterior tilt. The relationship between hip flexors and lower back pain is nuanced: strengthening the hip flexors can help when weakness is the primary issue, but must be combined with addressing tightness when both are present.
Are hip flexion exercises the same as core exercises?
There is significant overlap. The iliopsoas crosses the lumbar spine, meaning that hip flexion exercises such as hanging knee raises and leg raises also load the core. Many classic core exercises such as sit-ups and leg raises are primarily hip flexion exercises performed against gravity. However, dedicated hip flexion exercises with external resistance (cable hip flexion, weighted seated knee raise) provide a more specific stimulus to the hip flexors than most core exercises.
How do I know if my hip flexors are weak?
The seated knee raise is a practical assessment: sit upright and try to hold the knee at hip height against your own hand resistance. If this produces immediate fatigue or is significantly harder on one side, hip flexor weakness is present. During running, weak hip flexors often manifest as a reduced forward knee drive and a shuffling gait. During walking up stairs, weak hip flexors may cause the trunk to lean forward excessively to assist the leg with the step.