Hip flexor raises are ultra-simple, effective, and seriously underrated when it comes to strengthening and unlocking tight (and often underused) hips. As well as strengthening your core and improving functional mobility,
In this article, I’ll walk you through how to do hip flexor raises step by step – along with variations I use to keep things fresh.
Quick Hip Flexor Raise Profile
Target Muscle Group → Hip Flexors + Core
Exercise Type → Strength + Mobility Support
Equipment Required → Yoga Mat + Kettlebell (or something similar)
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 Hip Flexor Raises
1) Grab a yoga mat and an object to lift your leg over. Lots of people use kettlebells for hip flexor raises. You'll notice in the photos here, we use a water bottle.
2) Sit on a yoga mat with your palms down and supporting you, and your legs and feet straight out in front of you.
3) Brace your core and keep your chest lifted – don’t round your back.
4) Place your object of choice just to the side of your legs.
5) Next, lift the leg closest to the object up and over the object.
6) Pause at the top.
7) Then, lower the leg down on the other side of the object.
8) After this, move your object to the opposite side of your legs.
9) Repeat all steps but with the alternate leg.
Other Hip Flexor Raise Variations & Strengthening Exercises
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.
Learn more about the psoas march HERE.
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) Hanging Hip Flexor Leg Raises (aka Hanging 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.
4) Straight Leg Raises
→ Best for: Injury Prevention + Core and Hip Flexor Strength + Mobility
1) Start by lying flat on your back with both legs stretched out.
2) Bring your left knee up so it points toward the ceiling, placing your left foot firmly on the ground.
3) Without bending your right leg, lift it upward until it’s aligned with your hip and forms a 90-degree angle with your body and the floor.
4) Hold the position briefly, then lower your leg.
5) After completing your reps, switch to the opposite side.
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)
Secondary Muscles Worked:
→ Abdominals (Especially Lower Abs)
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 and iliacus can silently contribute to your hip discomfort and lower back pain.
That’s where The QL Claw comes into play – use it before doing hip flexor raises to loosen up your muscles.
The QL Claw is a self-massage tool designed to target the deeper, harder-to-reach muscles.
Add The QL Claw to your routine and feel the difference in both movement and relief.
See what others are saying about The QL Claw self-message tool below:
More Hip Flexor Resources
“Can Hip Flexors Cause Back Pain?”
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.
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).
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.
Resources:
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https://www.sciencedirect.com/science/article/abs/pii/S0949265819302891
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https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-024-07988-9
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https://journal.iusca.org/index.php/Journal/article/view/259