Top 3 Exercises for Hip Flexor Strengthening

Unlock Your Hip Flexors

Famous Physical Therapist’s Bob Schrupp and Brad Heineck
demonstrate the top 3 exercises for strengthening your hip flexors.

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84 comments

  1. What do you suggest for myself, I have secondary progressive multiple sclerosis since 2015 and do not think I can do these. I first noticed lack of ability to raise my right leg starting in 2007. I was diagnosed with MS in 2010 but shortly after being treated with 3 weeks of intravenous IV antibiotics for long term Lyme Disease. I would love to somehow regain the ability to lift my right leg. Great video, you guys put out good information!

  2. I’ve had 2 total hip replacement surgeries (anterior approach) on my right hip (had the first in 2016 and a revision in 2018 because the implant loosened). And the pain sometimes is even worse than before the surgery. I got nerve damage and meralgia paresthetica from the first surgery. Muscle atrophy, etc. I can’t lift my right leg when lying down (can’t do leg raise). The problem is that I haven’t found a strengthening and/or stretching routine or treatment that doesn’t cause a lot of pain and when I try squats or leg raises etc. and then stretch, even if I do it with help of a strap, I can’t walk for 2 days after. Because I had anterior approach hip replacement there are no restrictions on the movement, no risks of dislocating when flexing or extending but I need to know what strengthening exercises and stretches I should do and which I should avoid.
    Please advise!

  3. I have MS. I’m using a walk-aide, which helps but still swinging my left foot some causing pain in right hip area. Need to strenghten left hip flexor. I know I won’t be able to do the thrust right now and the others will be difficult but I’ll try. Anyone in a similar situation and if so, how did it work out for you? My thanks.

  4. Why are you promoting hip flexion strengthening. Barring an extreme accident or injury, who on the planet has stronger hop flexors then extensors. If the hip flexors are stronger already and you strengthen them farther you shorten them more. This leads to a forward center of mass and excessive arching of the lower back. You are literally inciting people to have lower back pain. Wouldn’t it make sense to put a caveat in about strengthening the hip flexors only when the hip extensors are equally as strong? You are the reason people seek care end up with more pain and then wonder why. By the way, moving your limbs is not how you get stronger. Clearly you have no background in this area. To strengthen a muscle you need to cause the muscle to adapt ro greater and greater resistances. That cause the muscle to adapt by growing more muscle mass. You two are dangerous because people don’ know that the information you provide is not just baseless it is actually dangerous. But worse more, you have no idea.

    1. @Jack McCarthy the problem with your question is that it assumes the cause of pain is due to weakness of the hip flexor. this is a comical position presented in this video since the vast majority of the world’s population can be seen to have a stronger hip flexor then gluteus maximus. this is seen through a test in which a person lays at the end of the table with one knee to their chest while the other leg hangs. For most you will find the knee higher than the hip indicating that the hip flexor is stronger then the gluteus maximus leading to a shortening of the hip flexors. this is corroborated by noting an excessive arching of the lower back which results from the shortening of the hip flexors. if identified as the case and strengthening of the hip flexors is performed, the muscles shorten further leading to greater shortening, greater arching and greater lower back pain. the answer in this case is to strengthen the gluteus maximus muscle. this creates a tone into hip extension which is the opposite of hip flexion. this lengthens the hip flexors allowing them to return to their normal length and allows a normal arching of the lower back to be retained. the lack of shortening decreases the level of pulling of the hip flexors on the attachment to all 5 lumbar spine thereby ending the lower back pain. let’s be clear there is absolutely no aspect of strength training that is part of the physical therapy curriculum. i should know. therefore the understanding of muscle balance and muscle strengthening is not understood. that is why generic exercise is so prevalent. also physical therapists typically treat based on the diagnosis of the referring physician. so if you were diagnosed with a herniated disc as the cause of your lower back pain that is what will be treated. since that is a structure and could only be corrected by surgery if that were the cause (which is basically never is) then as a therapist you are going to simply provide generic exercises with no purpose. if you really want to resolve the cause of lower back pain, you need a physical evaluation to identify which tissue is in distress so the right tissue can be treated. in more than 98% of cases that is a muscle and therefore the exact muscles must be identified and a full understanding of how to strengthen the correct muscles is required including the use of progressive resistance to achieve increasing strength of the muscles to where their force output meets the force requirements of the activities being performed which is what leads to a pain-free fully functional lifestyle. you will notice there is not even a peep about resistance to be used in this video. i realize this is an extensive response but i believe you are entitled to a full understanding of what is happening to you if you ever want to live the life you choose.

  5. Ok the first one has me shaking!!! Thank you so much much as a ballerina I really need this

    1. I had been diagnosed with ITB for over a decade and nothing worked. It turned out the ITB pain was phantom and actually it was my hip flexors that were in pain

    1. The marching step one. I do it all of the time and I definitely have noticed strength in my hip flexors. I was not doing it due to an injury, I just wanted to get stronger hip flexors 👍🏿

    1. There are several suggestions for treating pain from hip flexor muscles at home
      Slowly start walking further every day
      Start an anti-inflammatory diet
      Think about trying yoga lessons
      Lookup some online guides
      (I learned these and the reasons they work on Fergs Pain Ease site )

    2. I’ve been studying relieving back muscles pain at home and discovered an awesome resource at Fergs Pain Ease (google it if you’re interested)

    3. interesting points ,if anyone else trying to find out good hip flexor stretches try Letza Joint Relief Lessons (do a search on google ) ? Ive heard some interesting things about it and my cousin got cool success with it.

  6. Thnx! What if it is not hip flexor thightness but weakness and you are doing these excercises but you experience pain while doing them or the next morning?

    1. I am 50 years old and in weak 5 of doing the C25K ( couch to 5K) program.. everything has been going really well until my hip flexer begin to hurt a lot. Sleeping on my sides is killer! I’ve taken a few days off.. iced them , used someKT tape….I will be doing your exercises to loosen my hip muscles and my lower back before I run now but I also feel that I need to strengthen my hip flexors. How many times a week should I do the above exercises? Thank you so much for kindness and professionalism!

    1. @Bob & Brad just verifying, when youre talking about these exercises do you mean the psoas too?

  7. When I do the standing hip flexion exercise, I hear / feel a click when lowering my leg. What is the cause, and is there anything I can do to remedy this?

    1. Im a dancer and suffer from the same thing. This is why I searched some hip strengthening exercises. Might be a bit late to help you with this but for me I started just not raising it as high until that felt really easy and then I would make it go higher just a bit until im at the proper height

  8. Of no use – impossible for anyone with MS to move the leg in this way. I can hardly move my leg off the bench at all. If I could do the range of movement they are showing I wouldn’t have a problem.

    1. @John Cowburn Hey, thanks. Reading your earlier comment, it must work better for you. I believe I saw the free version but the offering was very limited and I wondered about the value. I was doing better than-should have stuck with you. I’ll check it out, thanks much, John

    2. @Lee Thompson I joined MS Gym online a few months ago and there are some really excellent focused workouts for MSrs. There ‘s a free version to try out and there’s a monthly paid membership with much more personal help. If you want a link let me know.

    3. I too have MS and drop foot. I use a walk-aide, which helps. Docs say the problem though is a weak hip flexor. Have you found any exercises that help-thanks

    1. comedy sketch….exactly, if I do say so myself. A little Laurel and Hardy, Abbott and Costello, but no one is overweight. Maybe don’t hit each other like the Three Stooges. Keep up the great work, guys, well done and helping many!

    2. There are several components to relieving back pain pain quickly. One place I discovered that successfully combines these is the Fergs Pain Ease (check it out on google) without a doubt the most helpful blueprint that I’ve seen. Check out all the unbelievable info .

    3. I’m not sure but ,if anyone else is searching for good hip flexor stretches try Letza Joint Relief Lessons (just google it ) ? Ive heard some decent things about it and my work buddy got great success with it.

    4. I’m researching ways to exercise hip flexors and discovered an awesome resource at Fergs pain ease (google it if you’re interested)

  9. Hi there , I am suffering from penile numbness and poor erections i need your help. the problem started from prolonged sitting in odd position the back bent back and head and neck forwarded ahmed fro computing for 10 to 12 hours a day fro months, one day I felt numbness in my penis so stood up immediately and manipulated my penis with hands the sensitivity came back immediately but after a few days the numbness reappeared for longer and now it has been one year my penis is numb the cock and scrotum, i felt some electricity current like in my perineum area in my inner thighs one day and i lost my sensitivity in the cock, now i have erections but less, i need your help ,i do not have pain but during intercourse i have small errections and severe pain air he neck of cock i think this is pudendal nerve problem or perineal nerve issue, kindly help me in this, shall be grateful indeed. i do some exercises but no improvement. thanks, i was doing masturbation like exercises to increase blood flow for hours but no discharges i was avoiding discharge because i was doing those milking exercises frequently. PLEASE HELP ME

  10. Hi guys, I find your content helpful and interesting. I’m an MSer and have moderate weakness in my hip flexor on the left. I also have weakness in my arm on the left side. Are there any exercises you could recommend for this. I am going to do these hip flexor exercises until I feel I can graduate to the more advanced ones. Any guidance would be appreciated.

    1. @Snow-wlkr7 Xplorer I can do leg lifts lying down in the bed and knee bends by the side of the bed. Helped some but I didn’t keep it up. Back to it but set back a long way. I use a walk-aide which works from the knee down but the docs say its the hip flexor that is really the source of the problem. I’d love to do what is shown but difficult. Add a kee flexion problem and it makes it harder.

    2. @Stacey Vaas Sorry Stacey-just seeing this because of another notification today. I’m having the same problem with my walk-aide. Hip is weak so while the aide lifts the foot, which is good, overall things are getting worse. I’ll MS Gym-thanks and wishing you well

    3. @Lee Thompson –Hi how are you? I too am going thru the same. I have no pain, but have right drop foot and weak right hip flex. Use rollator for balance. My right leg is difficult to lift. I am just trying leg strengthening exercises, hoping to get stronger; if possible. I also have to use drop brace that helps. Hope you’re finding answers for help. Don’t know if exercises are helping me yet; it’s hard for me to stay consistent. Important is to do what you can. One day at a time. And do it regularly if you can.

    4. Lee Thompson hi, I just saw this. I did not. I probably moved on to something else. I am really struggling with hip weakness and foot drop in my right foot. I’ve been working on a full body vibration plate. I use a Bioness but I’m experiencing trouble with it as I only use the lower portion so it doesn’t help lift the hip. I hope you are doing well. There are other resources here on YouTube under MS gym and dr Gretchen from MSing link. I just woke up so I’m signing off but maybe we can connect again.

    5. I know it was 2 years ago and you may never see this but, question. I’m an MSer too. I’m using a walk-aide, which helps but still swinging my left foot some causing pain in right hip area. Need to strenghten left hip flexor. I know no one respnded to you-this is my first time here. I know I won’t be able to do the thrust right now and the others will be difficult but I’ll try. Did it work for you and, we’re you able to move to the advanced ones, which I haven’t looked at yet. My thanks. Hope you are doing well.

  11. There are several components to ways to treat sciatica. One plan I discovered that successfully combines these is the Fergs Pain Ease (google it if you’re interested) definately the most useful guide i’ve heard of. Check out the incredible information .

  12. I Have a pain in my hip flexor, hamstring and also my lower back. The medical analysis and my traumatologist did not find anything. I feel like the muscles are tense when stretching.

    I’m a marathon runner and I ran two marathons last year with a month apart. From that moment I have this problem and I have not been able to return to run regularly. Any advice?

    1. I’m investigating ways to exercise back muscles and discovered an awesome resource at Fergs pain ease (google it if you are interested)

  13. I have weak hip flexors and even the basic hip flexor exercises are difficult. How many sets and how often should I implement these exercises in my workout routines?

    JD

  14. *Navigation Top 3 Exercises for Hip Flexor Strengthening*

    *1.* 0:40 Straight Leg Raises 10 Reps
      0:55 Advanced Version

    *2.* 1:22 Standing / Stationary Hip Flexion, feel free to use something for balance.

    *3.* 2:02 Hip Flexion in a wide standing / inseam length Position.
    Good Posture. A 2nd chair could  be benifitial as well.

    1. There are many components to ways to treat sciatica. One place I found that succeeds in merging these is the Fergs Pain Ease (google it if you’re interested) without a doubt the no.1 plan that I’ve seen. look at all the incredible information .

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