Hip Flexor Raises 101: Benefits, Form Tips, and Variations

person Jordan Robertson
calendar_today July 29, 2025

Hip flexor raises have quickly become one of my go-to exercises – and for good reason.

They’re ultra-simple, super effective, and seriously underrated when it comes to strengthening your overall core, improving functional mobility, and unlocking tight (and often underused) hips.

In this article, I’ll walk you through how to do hip flexor raises step by step – both with and without a kettlebell – along with variations I use to keep things fresh. I’ll also break down the science-backed benefits, what muscles this move really targets, and answer common FAQs.

Quick Hip Flexor Raise Profile

Target Muscle Group → Hip Flexors + Core

Exercise Type → Strength + Mobility Support

Equipment Required → Bodyweight, Ankle Weights, or Cable Machine (these are optional!)

Mechanics → Isolation – with light engagement from your core stabilizers

Force Type → Lift

Experience Level → Beginner-Friendly

Primary Muscles → Iliopsoas + Rectus Femoris (key hip flexor muscles)

Secondary Muscles → Sartorius + Tensor Fasciae Latae + Lower Abs

Form → Torso stable, lower abs engaged, leg lifted by flexing at your hip; no swinging or momentum used

How to Do a Hip Flexor Raise With Simple Steps (With and Without a Kettlebell)

Hip flexor raises work to strengthen your hip flexors.

Whether you’re recovering from an injury, working on your posture, or building strength in your hips and lower core, hip flexor raises (AKA hip flexor leg raises) are a great movement. And the best part? You can do them bodyweight-only or level them up with a kettlebell or ankle weight.

Here’s how to do this easy exercise in two beginner-friendly ways that I personally swear by:

Bodyweight Hip Flexor Raises (No Equipment Needed Here!)

→ Best for: Mobility + Posture Support + Light Strength Training

1) Sit up tall and proud on a sturdy bench or yoga mat with both of your legs extended straight out in front of you. Place your hands slightly behind you for some extra balance.

2) Brace your core and keep your chest lifted – don’t round your back to maintain good form.

3) Lift one leg a few inches off the floor by engaging your hip flexors. Keep said leg straight.

4) Pause briefly for a moment at the top of the exercise, then lower your leg using control.

5) Repeat this 10 to 15 times on each leg for around 2 to 3 sets.

→ Pro Tip: Can’t lift your leg very high at first? That’s completely normal and okay. Even small, controlled hip flexor leg raises build strength over time. All you need is a little bit of patience.

Kettlebell Hip Flexor Raises (Kettlebell Needed Here!)

→ What You’ll Need: A light kettlebell (5 to 10 lbs is recommended for newbies) + a flat surface like a bench, yoga mat, or sturdy floor space + a yoga block or cushion for lumbar support

→ Best for: Strength Progression + Functional Hip Control

1) Sit on the floor or bench with your legs extended straight out in front of you. Carefully hook a light kettlebell over the top of one foot so the handle rests securely across your shoelaces.

2) Don’t be scared to hold onto the floor or bench behind you for a boost in balance.

3) Slowly raise your leg while keeping it straight. Engage your core to avoid rocking backward.

4) Lift your leg high enough to feel your hip flexors working, then lower it slowly back down.

5) Do 8 to 12 reps per leg and around 2 to 3 sets as a whole.

→ Safety Note: Start with a light kettlebell (go for something around 5 to 10 lbs). Make sure it’s centered and secure before you do the lift to prevent any strain during your hip flexor leg raises.

Bonus Hip Flexor Strengthening Exercises and Variations to Try

Once you’ve nailed hip flexor raises, you can build more strength and mobility by mixing in variations. These moves target your hip flexors from different angles, adding variety to your routine – perfect for injury prevention, supporting good posture, and improving performance.

Let’s dive into some bonus hip flexor strengthening exercises and variations to give a try:

1) Standing Banded Hip Flexor Marches

→ Best for: Dynamic Warm-Ups + Improving Single-Leg Control

1) Loop a light resistance band around your feet.

2) Stand tall and proud, engage your core, and drive one knee up to hip height.

3) Lower the leg slowly back down and repeat on your other side.

4) Try going for 10 to 12 slow, controlled marches per leg.

2) Supine Knee-to-Chest Pulses

→ Best for: Lower Abdominal + Deep Hip Flexor Engagement

1) Lie on your back with one of your legs bent and the other extended out.

2) Pull your bent knee in toward your chest and gently pulse 1 to 2 inches up and down. If you’re a gym newbie, “pulses” are small, controlled movements that some exercises require.

3) For full benefits, make sure to keep your core super tight and your lower back grounded.

4) Do 15 to 20 pulses per leg.

3) Seated Weighted Leg Extensions

→ Best for: Building Load Tolerance In Your Hip Flexors

1) Sit on a sturdy bench or chair and attach an ankle weight to one of your legs.

2) Lift the weighted leg straight out in front of you and hold briefly at the top.

3) Lower with control and repeat for 10 to 15 reps.

4) Switch legs and go again.

4) Hanging Hip Flexor Leg Raises

→ Best for: Advanced Core + Hip Strength

1) Hang from a pull-up bar with your legs straight.

2) Engage your core and raise your legs to around hip height.

3) Lower your legs slowly, but with zero swinging or momentum being used.

4) Start with 6 to 10 reps, building up to more over time.

Hip Flexor Raise Benefits

Below are the main hip flexor raise benefits to know about:

→ Strengthens Stabilizers: Hip flexor raises mostly target your iliopsoas and the surrounding muscles, which are key for your core stability, balance, and controlled leg movement. [1] [2]

→ Improves Mobility and Control: Hip flexor raises help increase your range of motion, which is especially great for athletes, runners, and anyone with tight or underactive hip flexors. [3]

→ Reduces Injury Risk: Strong, well-activated hip flexors support improved alignment during squats, lunges, and everyday movements, helping to prevent strain and overuse injuries. [4] [5]

→ Supports Good Posture and Gait: Hip flexor strength plays a role in how you walk, sit, and stand; activating them corrects imbalances, promoting smoother, more efficient movements. [6]

→ Easy to scale: Whether you’re a newbie or more advanced pro, hip flexor leg raises can be adapted with weights, resistance bands, or a kettlebell for progressive strength gains. [7]

Hip Flexor Raise Muscles Worked

Primary Muscles Worked:

→ Iliopsoas (Psoas Major + Iliacus)

→ Rectus Femoris

→ Sartorius

Secondary Muscles Worked:

→ Tensor Fasciae Latae (TFL)

→ Adductors

→ Abdominals (Especially Lower Abs)

→ Quadriceps (Vastus Muscles)

Use The QL Claw to Release Key Muscles Linked to Hip Pain

Strengthening your hip flexors is a very smart move, but don’t forget the other side of the equation: release. Tight, overworked muscles, such as the psoas, iliacus, and TFL can silently contribute to your hip discomfort, stiffness, or even poor mobility.

That’s where The QL Claw comes into play – use it before doing hip flexor raises.

The QL Claw is a self-massage tool designed to target the deeper, harder-to-reach muscles that can cause or contribute to hip pain. It gets to work by releasing built-up tension in your hip flexors, QL, glutes, and surrounding stabilizers, giving your hips the full recovery they deserve.

Add The QL Claw to your routine and feel the difference in both movement and relief.

QL CLAW

See what others are saying about The QL Claw self-message tool below:

More Hip Flexor Resources

“Hip Flexor Muscles”

“Can Hip Flexors Cause Back Pain?”

“Hip Flexor Exercises”

“Hip Flexor Pain”

“Hip Flexor Release”

Hip Flexor Raise FAQs

Are Hip Flexor Raises Good?

Yes, hip flexor raises are incredibly good for building strength and stability in your hip region, especially if you sit for long periods or experience tightness in the front of your hips. They improve posture, balance, and lower-body mobility by directly targeting your iliopsoas, rectus femoris, and surrounding stabilizers. They can also help with sciatica! [8]

What Emotion Is Stored in Hip Flexors?

Many believe that hip flexors store tension – especially stress, fear, and anxiety. This idea comes from somatic and mind-body practices that connect physical tightness to emotional holding patterns. While it’s not backed by any science, releasing tension in your hips often feels physically and mentally freeing, making hip flexor raises a common tool in holistic routines.

What Is a Hip Flexor Lift?

Basically, a hip flexor lift is another name for hip flexor raises, where you actively lift your leg by engaging the muscles at the front of your hip (AKA your hip flexors). These lifts can be done lying down, seated, standing, or with equipment like ankle weights or kettlebells. The motion focuses on isolating your hip flexors to improve overall strength, mobility, and control.

Do Leg Raises Strengthen Hip Flexors?

Yes, leg raises are one of the most effective exercises for strengthening your hip flexors out there. Movements such as lying leg raises, seated hip flexor raises, and hanging leg raises all engage and strengthen the muscles responsible for hip flexion. Consistent practice can improve hip strength, reduce lower back compensation, and enhance your overall core function.

Resources: