Hip Flexion

Purpose of the exercise

Strength exercise for the hip flexors (iliopsoas, rectus femoris, tensor fasciae latae) and quadriceps. Improves hip flexor strength, mobility and range of motion. Also effective for improving gait, stair-climbing and functional leg mobility. Helps recovery after hip injuries and for prevention of hip impingement.

Supplies

• Sufficient space to stand
• Optional: wall or chair for balance support
• Optional: ankle weights or resistance band for progression
• Flat, stable surface

Starting position

1. Stand upright with feet hip-width apart
2. Keep your torso upright and stable
3. Arms next to your body or on hips
4. Optional: hold wall/chair for balance
5. Weight on standing leg
6. Tighten your core

Implementation

1. Lift one leg forward/upward
2. Bend your hip and lift your knee towards your chest
3. Keep your leg bent during lifting (about 90 degrees knee)
4. Or: keep leg extended for straight leg raise variant
5. Lift to 90 degrees hip flexion or as high as comfortable
6. Keep your standing leg extended and stable
7. Hold briefly at the top
8. Release controlled back to the ground
9. Repeat the movement

Points of interest

• ✓ Keep your torso upright (don't lean back)
• ✓ Lift from your hip, not by moving your lower back
• ✓ Keep your standing leg stable
• ✓ Move controlled in both directions
• ✓ Keep your pelvis stable (do not tilt)
• ✓ Breathe calmly during the movement
• ✗ Avoid leaning back with your upper body
• ✗ Don't compensate with your lower back
• ✗ Don't lean to the side
• ✗ Don't lift higher than your flexibility allows
• ✗ Don't lose your balance (use support if necessary)
• ✗ Do not overstress

When this exercise?

This exercise is suitable in rehabilitation after hip surgery, hip injuries or for improving hip flexion range of motion (in consultation with physiotherapist). Ideal as a mobility exercise for people with stiff hips. Very effective as a warm-up for leg training. Perfect for elderly people who want to improve gait. Also valuable for athletes requiring explosive hip flexion (sprinters, footballers). Suitable as a daily mobility exercise. Can be performed several times a day. In case of acute hip pain, impingement or limited mobility, have it assessed by a physiotherapist first. Start without weights and gradually build up with ankle weights or resistance band.