hip pelvis
Hip Flexors exercises
Hip flexion, gait swing, and pelvic positioning.
35
Exercises
20
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Ab Wheel Knee Tucks
Start in a high plank with both feet in the cradles of an ab wheel. Pull both knees toward the chest so the wheel rolls in, then extend the legs back.
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
Dead Bug (SI Safe)
Core stability exercise that maintains neutral spine while moving limbs. Essential for SI joint control and protection.
Dead Bug (Spine Chain Stability)
The gold standard for training the core to protect the spine during arm and leg movement. Teaches the whole chain to work together.
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
Dead Bug - Heel Taps
Lie on your back and slowly lower one heel to tap the floor while keeping your back stable. This teaches core control without stressing your spine.
Dead Bug - Leg Extension
A more challenging dead bug where you extend one leg out straight while keeping your back flat. Excellent for building anti-extension core strength.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
Half-Kneeling Hip Flexor Stretch
A stable kneeling position to stretch the front of your hip. More controlled than standing and allows you to focus on the stretch.
Half-Kneeling Thoracic Rotation
Assume a half-kneeling position and rotate your torso. Adds hip stability challenge to thoracic rotation.
Hanging Knee Raise
Hang from a pull-up bar with straight arms and an overhand grip. Lift both bent knees together to above hip level, then lower your legs slowly without swinging. You may feel your stomach, hips, grip and forearms working.
Hip Flexor March (Supine)
Controlled hip flexor strengthening performed lying on back without spinal strain.
Hip Flexor Stretch (Half-Kneel SI Safe)
Modified hip flexor stretch with posterior pelvic tilt to protect SI joint. Tight hip flexors can stress the SI joint.
Hip Flexor Stretch (Half-Kneeling)
Kneeling hip flexor stretch. Tight hip flexors can increase load on the knee.
Hip Flexor Stretch (Half-kneeling)
Essential hip flexor stretch in half-kneeling position to counteract prolonged sitting.
Hip Flexor Stretch (Spine-Friendly)
Lengthens the hip flexors which often become tight from sitting. Tight hip flexors pull on the low back - releasing them helps the whole spine chain.
Knee Extension Machine
Machine-based quadriceps isolation exercise. Extend knee against resistance.
Lunge Hip Flexor Mobilization
Hip extension mobility targeting front of hip in half-kneeling position. Essential for reversing prolonged sitting effects.
Monkey Bars Oblique Knee Raises
Hang from an overhead bar. Drive the knees up diagonally toward the outside shoulder, then switch sides.
Mountain Climber on the Pilates Wunda Chair
You put one foot on top of the wunda chair and the other on the pedal, with your fingertips on the back edge of the chair. You round over your front leg and hover while your pedal leg pumps the pedal eight times.
Parallette Knee Tucks
Support the body on straight arms between two parallettes. Draw both knees up to the chest, then lower them without touching the floor.
Quad Set
Isometric quadriceps contraction with leg straight. Fundamental exercise to wake up the thigh muscles after injury or swelling.
Reverse Crunch
Lie on your back with your knees bent above your hips and your palms down. Curl your hips off the mat so your knees move toward your chest, then roll back down. You may feel your stomach muscles working, especially low down.
Scissor Kick
Lie on your back and press your low back into the mat. Lift both straight legs a little, then lower one leg while the other lifts, without letting a heel touch. You may feel the lower stomach and the front of your thighs working.
Seated Hip Flexor Stretch
Chair-based hip flexor stretch for those who can't kneel. Accessible alternative for office or mobility-limited users.
Seated Knee Extension Stretch
Sit on a chair facing a second chair and rest one heel on its seat. Let your knee gently straighten as far as is comfortable and hold. You may feel a gentle stretch.
Short-Arc Quad (SAQ)
Quadriceps strengthening in small range with support under knee. Builds strength without full motion.
Standing Hip Flexor March
Standing knee raises for hip flexor activation and balance. Functional exercise for walking and stair climbing.
Standing Hip Flexor Reach
Standing hip flexor stretch with trunk coordination, combining hip extension with an overhead reach.
Standing Hip Flexor Stretch
Stretch the front of your hip by stepping into a lunge position. Tight hip flexors pull on your lower back and can cause pain.
Standing Leg Extension
Stand with both hands on the back of a chair for stability. Lift one straight leg backward, avoiding arching your back, and hold it briefly before lowering. You may feel the effort in the back of your thigh and your buttock.
Straight Leg Raise
Lift straight leg while lying down to strengthen quadriceps without bending the knee. Core early rehab exercise.
Suspended Reverse Crunch
You hold a push-up plank with both feet in hanging suspension-strap handles. Keeping your back straight, you pull your knees in toward your chest, then straighten your legs back to plank.
Terminal Knee Extension (TKE) with Band
Band-resisted knee straightening focusing on the last degrees of extension. Builds quad strength at end range.
Weighted Hanging Leg Raise
You hang from a fixed overhead bar with straight arms and an overhand grip, with a dumbbell gripped between your feet. You keep your legs straight, lift them forward, then lower them with control.