TargetWoman - Portal for Women

Hip Flexor Strengthening

TargetWoman is a portal dedicated to Women - Pages of lasting value on issues women care about.


Print   Book mark this   Read this later   Send this   Browse by Topic   Add to Flipboard

The hip flexor muscles are responsible for knee bends towards the chest, bending your trunk towards your thigh and rotating the thigh bone. This set of muscles run from the pelvis and lower spine and join together to the upper thigh. The tendons can suffer from muscle weakness or tightness or overuse. Hip flexors are prone to becoming tight and shortened. When that happens, the muscles become imbalanced and do not generate as much power. Sprains, pain and swelling can result. The hip flexor muscle group includes:


  • Psoas and Iliacus muscles

  • Rectus demoris

Hip flexor strain

Cyclists, soccer and football players, dancers and athletes are at higher risk of suffering hip flexor injury and strain. Those who have sedentary jobs or sit for a large part of the day can also end up with tight hip flexors and lower hip pain.


Hip flexor injuries can range from simple sprains that require hardly much treatment to third-degree sprains which involve bone breakage along with muscle sprain. First degree hip flexor sprain involves only a few damaged fibers. Grade 2 hip flexor tear involves damage to a significant number of muscle fibers leading to loss of hip flexor function. Serious hip problems can worsen over time and can even lead to hip replacement in acute cases.


Repeated movements such as jumping, running or kicking can lead to overuse of hip flexor muscles and subsequent soreness and inflammation. Sitting crouched at a desk leads to shortening of the hip flexors leading to pain. Everyday activities that weaken or shorten the hip flexors can result in hip flexor pain and strain. Sitting in front of a computer for long hours, bad posture followed by a workout sans adequate stretching can also contribute to hip flexor pain.


  • Pain comes on suddenly

  • Pain increases when moving the thigh towards the chest

  • Muscle spasms on hips and thighs

  • Pain on hips while stretching

  • Swelling on hips and thigh

  • Pain during walking and running

  • Inability to jump, sprint or kick

  • Reduced mobility and pain when moving

  • Tightness after sleeping or sitting for long

Treating hip flexor pain

The goal of hip flexor exercises is improving strength and flexibility of hip flexors. Such gentle stretching can ease tension and prevent future injury. Strengthen your knees and ankles as well so as to improve lower extremity tightening. Ankle and knee muscles serve to control hip positioning.


  • Mild stretches

  • Gentle swimming and cycling

  • Warming up before exercising or running
  • Hip exercises

Hip flexor strengthening exercises

Leg lifts and standing hip flexions can also be done with ankle weights as you progress. Foam rolling can also help alleviate hip pain.


Straight leg raise

Lie flat on the floor.

Raise one leg so that it is perpendicular to the floor.

Hold for 3 long breaths. Lower it down.

Repeat it with the other leg.


Wall Slide

Stand straight against a wall with feet slightly apart.

Bend your knees slowly and slide back down the wall. Keep your knees at around 45 degrees.

Hold this stance for 3 long breaths.

Return to standing position.


Hip flexion

Lie down on the floor with your legs straight out.

Bend one knee towards your chest. Hold it as close to the chest as possible.

Hold for 3 long breaths.

Return to starting position.

Repeat it with the other leg.


Knee Drive Hold

Prop your arms on a chair or exercise ball like an elevated pushup position.

Maintain a straight posture with abs engaged. Move one knee towards your chest. Hold for 3 long breaths.

Return to pushup position.

Repeat it for the other knee.


Dead Bugs

Lie on the floor on your back.

With abs engaged, raise your legs and arms up at 90 degrees. Extend and lower the left leg till it is just off the floor. At the same time raise the right arm over the head as far as you can.

Repeat for the other combination – right leg and left arm.


Yoga poses for stretching hip flexor muscles


  • Boat Pose: Paripurna Navasana

  • Bow pose: Dhanurasana

  • Bridge pose: Sethu bandhasana

  • Camel pose: Ustrasana

  • Fish pose: Matsyasana

The seated butterfly stretch is another yoga pose that works wonder by opening up the hips and stretching the thighs and lower back.

Sit on the floor with the soles of your feet in front of you. Keep the knees bent out on both sides. With both hands, pull the heels together towards you. Allow the knees to be as close to the floor as possible. Hold for 3 long breaths.



Top of the Page: Hip Flexor Strengthening
Hip Flexor Strengthening
More on Women's Diet and Fitness Women Fitness
Posture Correction - Foundation for healthy functioning ...
Qigong Exercises - Align breath and movement ...
Five Tibetan Rites - Energize your chakras ...
Piloxing Workout - Fat busting, body sculpting ...
Calisthenics - Using body resistance ...
Karate For Women - Fight with bare hands ...
Self Defense for Women - Defend against assailants ...
Krav Maga - Israeli self defense method ...
Circuit Training - One-stop exercise regimen ...
Interval Training - High intensity workout ...
Hybrid Workouts - Increase strength, build endurance ...
Barre Workout - Ballerina style ...
Eskrima Workout - Skill and agility ...
Learn Tai Chi - Moving meditation and slow graceful movements ...
Indoor Rock Climbing - Look-alike mountain structures ...
Reducing Body Fat Percentage - Assess body fat composition ...
Fat Burning Zone - Maximize fat oxidation ...
PACE Progressively Accelerating Cardiopulmonary Exertion - Interval training with a difference ...
Non-exercise Activity Thermogenesis - Move more ...

Women Fitness
Morning Exercise and Metabolism - Find calm and get energized ...
Choosing Fitness Center - Make the right fitness choice ...
Fitness Center for Women - Slim down and tone up ...
Fitness Weight Loss in women - Loss of inches ...
Home Fitness Equipment - FTC guidelines on exercise equipment ...
Kid Fitness - Catch 'em young ...
Gym Safety Tips - Safety during workouts ...
Building Lean Muscle - Well sculpted, and toned physique ...
Lose Belly Fat - Bad for body and self image ...
Flat Belly Tips - Washboard stomach ...

Exercises for Women Exercises for Women
Toned Arms for Females - Shapely sculpted arm ...
Hip Flexor Strengthening ...
How to lose Muffin Top - Fat around and above the waist line ...
Plyometric Exercises - High intensity exercise ...
Flexibility Exercise Program - Feel stretch but not pain ...
Belly Bloat - Sculpt your middle ...
Body Sculpting Exercises - Toning muscles with resistance ...
Core Strengthening Exercises - Powerhouse muscles ...
Core Strengthening Benefits ...
Exercise for Seniors - Feel healthy, feel confident ...
Fitness Exercise Articles - Women's Fitness from isometrics to Yoga ...
Anti Aging Exercise - Keeping fit, physically and mentally ...
Rebounder Exercise - Cellular exercise ...
Jogging Exercise - Jog your way to fitness ...
Flat Stomach Exercise - Get a toned-up middle ...
Knee Exercise - Bend them right to keep them in shape ...
Butt Exercise - For a well-toned and attractive butt ...
Weight Exercises for Women - Weights for strength ...
Chest Exercise for Women - Sculpt your bust with exercises ...
Stretching Exercise - Feel the stretch ...
Lower Back Exercise - Pillar of strength and vigor ...
Hip Exercises - Flexibility, stability and balance ...
Leg Exercise - Tone up the leg muscles ...
Abdominal Exercise - Exercise your abdomen for a shapely figure ...
Face Workout - Smoothen the lines ...
Face Exercises Benefits - How to keep your face healthy and glowing ...
Double Chin Exercise - Sculpt your jaw line ...
Eye Exercise Benefit - Protect your most treasured sense organ ...
Thigh Exercises - Give yourself thighs that you can be proud of ...
Stair Climbing Exercise - Climb your way to fitness ...
Isometric Exercise - Learn more about this strength training routine ...
Pilates Exercise - Improve body alignment and flexibility ...
Magic Circle Exercises - Add challenge to your Pilates ...
Rotator Cuff Exercises - Strengthen muscles of shoulder joint and blade ...
Arm Exercise - Well-toned arms ...
Kegel Exercises for Women - Improve urethral and pelvic floor muscles ...
Carpal Tunnel Exercises - Prevent injury to the wrist bone ...

Exercise Equipment
Xiser Workout - Short bursting exercises ...
Foam Rolling Exercises - Iron out the kinks
Rowing Exercise Machine - Target major muscle groups ...
Elliptical Machine Benefits - Burn more calories in less time ...
Stepper Exercise Machine - Power packed aerobic trainer ...
Dumbbell Exercise - Improve bone strength...
Weight Loss Calculator - Count those calories ...
Strapless Heart Rate Monitor - Measure your pulse rate ...
Home Exercise Equipment - Selecting the right home exercise equipment ...
Recumbent Exercise Bike - Pedal your way to a fitter you ...
Resistance Exercise Band - Resistance exercise ...
Weight Lifting Exercise - Keep heart disease,obesity and back pain at bay ...

Ball Exercise
Kettlebell Exercises - Used as hand weights ...
Medicine Ball Exercises - Strength training prop ...
Swiss Exercise Ball - Engage more muscles ...
Kamagon Ball Workouts - Engage more muscles ...

Top of the Page: Hip Flexor Strengthening