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Exercise handout — move better, feel better.
Standing Hip Flexor March
Standing knee raises for hip flexor activation and balance. Functional exercise for walking and stair climbing.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
- wall
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 sec up / 1 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Stand tall near wall or support if needed
- Feet hip-width apart
- Core engaged
No image for this step. Follow the written instruction.
Step 1 of 5
Lift one knee toward chest
No image for this step. Follow the written instruction.
Step 2 of 5
Aim for hip height or as high as comfortable
No image for this step. Follow the written instruction.
Step 3 of 5
Hold briefly at top
No image for this step. Follow the written instruction.
Step 4 of 5
Lower with control
No image for this step. Follow the written instruction.
Step 5 of 5
Alternate sides
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Stand tall throughout
- Don't lean back
- Control the lower
- Keep standing leg stable
Common Mistakes to Avoid
- Leaning back to lift higher
- Losing balance
- Dropping leg too fast
- Not standing tall
Safety Information
Use support if balance is challenging.
Progressions
Add ankle weight, no support, longer holds
Regressions
Lower height, use support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.