ClapMove · clapmove.com
Exercise handout — move better, feel better.
Hip Flexor March (Supine)
Controlled hip flexor strengthening performed lying on back without spinal strain.
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
Dosage
3
Sets
16
Reps / Time
30 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent, feet flat
- Engage core by gently bracing
- Maintain neutral spine throughout
Step 1 of 4
Keeping core braced, lift one knee toward chest
Step 2 of 4
Stop at 90 degrees hip flexion
Step 3 of 4
Lower with control
Step 4 of 4
Alternate legs in marching pattern
Breathing
- Exhale as you lift leg
- Inhale as you lower
Form Cues
- Keep low back pressed gently to floor
- Core stays engaged throughout
- Move slowly and controlled
- Don't let back arch
Common Mistakes to Avoid
- Letting back arch when lifting
- Losing core engagement
- Moving too fast
- Lifting too high
Safety Information
Do not let back arch. Safe for most conditions.
Progressions
Add ankle weights, hover both feet, dead bug variation
Regressions
Smaller range of motion, one leg at a time with rest
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.