Hip Flexor Training: Eight Exercises to Do At Home

Group Of People Doing Lunges In Gym

All of us can get amazing benefits from hip flexor training. Our hips are a vital area for runners, bikers, and nonathletes alike. They can come very handy when it comes to rocking dance moves that we bust out on occasion as well.

If you spend a great part of your day sitting, this contributes to tight hip flexors, which can lead to lower back pain, hip pain and injury.

However, these aren’t the only hip problems you can get. The American Academy of Orthopaedic Surgeons claims hip replacements are on the rise in the United States. They are most common among adults in early middle ages.

To make sure you won’t be one of those, we brought to you a great hip flexor training to maintain your hip area flexible and strong.

Stretches will help you lose your hip flexors and joints.

1 – Pigeon Pose Hip Flexor Training

this is a well-known yoga pose, but it is an advanced movement, so we only recommend that you try it out if you think you can, feel free to modify the pose.

  • Begin in a plank position.
  • Lift your left foot off the floor and slide it forward so that your knee is on the ground next to your left hand, and your foot is near your right hand. Where your knee and toes fall depends on your flexibility.
  • Slide your right leg back as far as you can while keeping your hips square and lower yourself to the floor and onto your elbows, bringing your upper body down as far as possible.
  • Hold the stretch without letting your chest fall. Once you feel like you’ve gotten a good stretch, switch sides.

2 – Wall Psoas Hold

this will strength your deep hip flexor muscle known as the PSOAS, increasing stride length and reducing injury.

  • From a standing position, bend your right knee and lift your upper leg up to the sky.
  • Balance on your left foot while keeping your right knee and thigh at hip level for about 30 seconds.
  • Lower it slowly, then repeat on your left leg.

3 – Seated Butterfly Stretch

this is a simple move but it’s going to help you a lot. It will stretch your inner thighs, hips, and lower back. And – the best part – you can do it sitting down!

  • Sit on the floor with your back straight and abs engaged.
  • Push the soles of your feet together in front of you and let your knees bend out to the sides.
  • As you pull your heels toward you, relax your knees and make them to inch closer to the floor.
  • Take a deep breath and hold this pose for 10 to 30 seconds.

4 – Lunges Hip Flexor Training

  • From a standing position, look straight ahead and take a big step forward with your right foot.
  • Bend your extended knee and transfer your weight onto that front right leg. Continue to lower yourself slowly into the lunge until your left knee hovers just above, or softly kisses the ground. Your right knee should be directly above your right ankle.
  • Step back into a standing position.
  • Repeat the pose with your left leg.

5 – Stretch Lying Knee Bent

  • Lie flat on the floor.
  • Fully extend your legs.
  • Rest your hands on your side.
  • Lift one leg toward your chest.
  • Your knee remains bent.
  • Position your hands on your thigh.
  • Pull your leg toward your upper body.
  • Hold this position for 15-25 seconds.
  • Repeat with other leg.

6 – Floor-sliding Mountain Climber

you’re only going to need something that slides and get ready to climb, it can be paper plates, hand towels or sliding discs.

  • Position yourself on a wood floor or another smooth surface.
  • Place your sliders under the balls of your feet while in a pushup position.
  • Pull your right leg toward your chest, alternating with your left leg as you would for standard mountain climbers.
  • Go slowly at first, then pick up the pace.

7 – Skater Squats Hip Flexor Training

this comes very closely to regular squats, with addition of a tweak that specifically targets your hips.

  • Bend from the knee and hips, lowering your butt toward the ground while keeping your back straight and chest lifted.
  • After each squat, shift your weight to either your right or left leg while lifting the opposite leg off to the side with your toes pointed ahead.
  • Alternate legs each time.
  • Lie on your back with your palms at your side. Take turns extending each leg up and off the ground for about 2 seconds.
  • Hold your leg at roughly a 45-degree angle. Your opposite leg should be bent at the knee with your foot planted on the floor, while your raised foot should keep the toe pointed to the sky.
  • Switch legs, and then repeat 10 times on each leg.

8 – Bridges Hip Flexor Training

So simple and yet so good for your back.

  • Lie down on your back with your arms at your sides, feet on the floor, and your knees bent.
  • Try to position your feet so your fingers can touch your heels.
  • Press into your heels and lift your hips off the floor toward the ceiling while squeezing your glutes. Try to shimmy your shoulders as close together under your body as possible.
  • Hold the position for a few seconds before returning to the original position, then repeat several times.
  • Don’t forget to breathe!

Now that you are already an expert on hip flexor training, you need to practice them regularly. The stronger your hip flexors are, the greater the chance that you will not cause any damage to them and keeping them any harm and keeping them off the operating table!

If you want to learn more exercises, subscribe to our VIP list and enjoy our tips!