{"id":90058,"date":"2026-03-04T17:38:30","date_gmt":"2026-03-04T17:38:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90058"},"modified":"2026-03-09T06:33:44","modified_gmt":"2026-03-09T06:33:44","slug":"workout-to-strengthen-hip-flexors","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/","title":{"rendered":"Workout to Strengthen Hip Flexors: The Complete Science-Backed Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#What_Are_the_Signs_of_Weak_Hip_Flexors\" >What Are the Signs of Weak Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#How_Can_I_Test_My_Hip_Flexor_Strength\" >How Can I Test My Hip Flexor Strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#How_Can_I_Make_My_Hip_Flexors_Stronger\" >How Can I Make My Hip Flexors Stronger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#What_Are_Workouts_to_Strengthen_Hip_Flexors\" >What Are Workouts to Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#How_Long_Will_It_Take_to_Strengthen_Hip_Flexors\" >How Long Will It Take to Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Is_It_Better_to_Stretch_or_Strengthen_Hip_Flexors\" >Is It Better to Stretch or Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Does_Stretching_Your_Hip_Flexors_Strengthen_Them\" >Does Stretching Your Hip Flexors Strengthen Them?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Do_Lunges_Strengthen_Hip_Flexors\" >Do Lunges Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Can_Weak_Hip_Flexors_Affect_Squats\" >Can Weak Hip Flexors Affect Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Can_Weak_Hip_Flexors_Cause_Weak_Knees\" >Can Weak Hip Flexors Cause Weak Knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Do_Leg_Lifts_Strengthen_Hip_Flexors\" >Do Leg Lifts Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Can_Walking_Strengthen_Hip_Flexors\" >Can Walking Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#Is_Hip_Thrusting_3_Times_a_Week_Too_Much\" >Is Hip Thrusting 3 Times a Week Too Much?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you spend most of your day sitting\u2014whether at a desk, in a car, or on the couch\u2014you might be familiar with that nagging tightness in the front of your hips. But here is the thing: what feels like tightness is often weakness in disguise.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_To_Strengthen_Hip_Flexors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your hip flexors are a group of muscles responsible for bringing your knee toward your chest. They are crucial for walking, running, squatting, and maintaining a healthy posture. When they are weak, your body compensates, leading to a chain reaction of issues ranging from lower back pain to poor athletic performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this guide, we are going to move beyond simple stretching. We will explore why strengthening these muscles is the missing link in your training and provide you with a science-backed workout to build resilient, powerful hips.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Signs_of_Weak_Hip_Flexors\"><\/span><b>What Are the Signs of Weak Hip Flexors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Identifying hip flexor weakness can be tricky because the symptoms often mimic tightness. However, specific functional limitations usually point directly to a lack of strength rather than just a lack of flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the most common signs that your hip flexors need strengthening:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty Lifting the Knee Above 90 Degrees:<\/b><span style=\"font-weight: 400;\"> If you struggle to lift your knee high toward your chest without rounding your back, your hip flexors may lack the necessary strength to perform the movement through its full range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Back Pain While Standing:<\/b><span style=\"font-weight: 400;\"> Tight hip flexors often cause the pelvis to tilt forward (anterior pelvic tilt) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0161475420301986\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This forces the lower back muscles to overwork to keep you upright, resulting in a dull ache or sharp pain in the lumbar region.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Knee Instability or Pain:<\/b><span style=\"font-weight: 400;\"> The hip flexors play a role in stabilizing the femur (thigh bone) (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7754519\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). When they are weak, the tracking of the knee can be affected, leading to discomfort, particularly during activities like running or squatting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compensatory Movements During Leg Raises:<\/b><span style=\"font-weight: 400;\"> If you perform a hanging leg raise or a lying leg lift and feel the strain primarily in your lower back instead of your core and hips, it is a strong indicator that your hip flexors are not engaging effectively.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>&#8220;Tightness&#8221; That Won&#8217;t Go Away:<\/b><span style=\"font-weight: 400;\"> If you constantly stretch your hips but the feeling of tightness returns almost immediately, you likely have &#8220;neurological tightness.&#8221; This happens when the brain senses weakness and tightens the muscle to create artificial stability.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Recognizing these signs is the first step. To address the issue effectively, you need to confirm whether strength is truly the limiting factor.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-69522\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Test_My_Hip_Flexor_Strength\"><\/span><b>How Can I Test My Hip Flexor Strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before diving into a workout program, it is helpful to establish a baseline. The <\/span><b>Seated Hip Flexion Test<\/b><span style=\"font-weight: 400;\"> is a simple way to assess your current strength levels without needing expensive equipment (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Manual_Muscle_Testing:_Hip_Flexion\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Seated Hip Flexion Test<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Sit on a bench or chair with your feet flat on the floor and your back straight. Do not lean back against a backrest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b><span style=\"font-weight: 400;\"> Lift one foot off the floor, bringing your knee up as high as possible toward your chest. Hold this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assessment:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Normal Strength:<\/b><span style=\"font-weight: 400;\"> You can hold the knee above hip level for 10\u201315 seconds without cramping, leaning backward, or using your hands for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Weakness:<\/b><span style=\"font-weight: 400;\"> You cannot lift the knee above the hip, or you can lift it but cannot hold it for more than 5 seconds without shaking, cramping, or leaning back to compensate.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you struggle with this test, prioritizing strengthening exercises over passive stretching is likely the best strategy for relief and performance improvement.<\/span><\/p>\n<p><span data-sheets-root=\"1\">If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/seated-ab-exercises\/\"><span style=\"font-weight: 400;\">stretches for sitting all day<\/span><\/a>, check out our earlier article.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_To_Strengthen_Hip_Flexors\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Make_My_Hip_Flexors_Stronger\"><\/span><b>How Can I Make My Hip Flexors Stronger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strengthening the hip flexors requires a targeted approach that utilizes <\/span><b>progressive overload <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/13\/21\/6617\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means you must gradually increase the difficulty of the exercises over time to force the muscles to adapt and grow stronger.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_To_Strengthen_Hip_Flexors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69482\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You can achieve this through three primary mechanisms:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isometric Holds:<\/b><span style=\"font-weight: 400;\"> This involves holding a contraction without moving (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/13\/5\/145\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). For example, lifting your knee and holding it at the top range of motion strengthens the muscle at its shortest point\u2014often where it is weakest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eccentric Loading:<\/b><span style=\"font-weight: 400;\"> This focuses on the lowering phase of an exercise. Controlling the descent of a leg lift slows down the muscle lengthening process, which is highly effective for building strength and tendon resilience (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00536\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Concentric Resistance:<\/b><span style=\"font-weight: 400;\"> This involves lifting against resistance, such as using a resistance band or cable machine to pull the knee toward the chest (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-06396-w\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To see real changes, you should aim to train these muscles 2\u20133 times per week. Integrating specific movements into your warm-up or as accessory work after your main compound lifts ensures consistency without leading to overtraining.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/daily-stretching-routine\/\">Daily Stretching Routine: 8 Beginner-Friendly Exercises to Start<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Workouts_to_Strengthen_Hip_Flexors\"><\/span><b>What Are Workouts to Strengthen Hip Flexors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below is a structured program designed to take you from beginner to advanced hip flexor strength.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Program Notes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>RPE (Rate of Perceived Exertion):<\/b><span style=\"font-weight: 400;\"> On a scale of 1-10, how hard the set feels. An RPE of 7-8 means you should have 2-3 reps left in the tank.<\/span><\/li>\n<\/ul>\n<p><b>Rest:<\/b><span style=\"font-weight: 400;\"> Rest 60-90 seconds between sets to allow for recovery.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><b>Lying Psoas March<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is an excellent entry-level exercise that teaches you to engage the hip flexors while stabilizing the core.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with a resistance band looped around the balls of both feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight and your lower back pressed firmly into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive one knee toward your chest against the resistance of the band, keeping the other leg straight and grounded.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top for 1 second, ensuring your hip flexes past 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return the leg to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_To_Strengthen_Hip_Flexors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70452\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Seated Kettlebell Lift<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This movement isolates the hip flexor in a shortened position, which is critical for overcoming &#8220;sitting posture&#8221; weakness.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with your legs bent at 90 degrees and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a light kettlebell or dumbbell on top of your foot (hook your toes up to secure it).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining an upright posture (do not lean back), lift your knee toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift as high as possible, pause briefly, and lower with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure the movement comes purely from the hip, not by rocking your torso.<\/span><\/li>\n<\/ol>\n<p><b>Standing Banded Knee Drive<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This functional variation mimics running mechanics and builds explosive power in the hip flexors.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchor a resistance band to a low point behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the other end around your ankle or foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall, facing away from the anchor point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your knee up explosively toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on maintaining balance on the standing leg and avoiding arching your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the leg slowly to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_To_Strengthen_Hip_Flexors\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p><b>Eccentric Leg Lowering<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Eccentric exercises are superior for building tissue tolerance and preventing future strains (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00536\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and lift both legs straight up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to press your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower both legs toward the ground, taking a full 4 seconds to reach the bottom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop just before your lower back starts to arch off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to return to the starting position (to protect the back) and press up again for the next rep.<\/span><\/li>\n<\/ol>\n<p><span data-sheets-root=\"1\">Our previous post goes into great detail about the<a href=\"https:\/\/betterme.world\/articles\/13-stretches-for-lower-back-pain\/\"> <span style=\"font-weight: 400;\"> lower back stretches at work<\/span><\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_To_Strengthen_Hip_Flexors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70068\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Will_It_Take_to_Strengthen_Hip_Flexors\"><\/span><b>How Long Will It Take to Strengthen Hip Flexors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Neuromuscular adaptations\u2014where your brain learns to fire the muscles more efficiently\u2014typically occur within the first <\/span><b>4 weeks<\/b><span style=\"font-weight: 400;\"> of consistent training (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6441907\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). During this phase, you may notice that your hips feel &#8220;lighter&#8221; and movements like squatting feel more stable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Structural changes, such as actual muscle growth (hypertrophy) and tendon strengthening, take longer. You can generally expect significant, visible improvements in muscle density and functional capacity after <\/span><b>8 to 12 weeks <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/muscle-hypertrophy\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is key. Performing these exercises sporadically will yield minimal results. Stick to the frequency outlined in the table above, and you will likely see a reduction in hip clicking, pain, and feelings of tightness within the first month.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-does-stretching-hurt\/\">Why Does Stretching Hurt and What Can You Do About It?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Stretch_or_Strengthen_Hip_Flexors\"><\/span><b>Is It Better to Stretch or Strengthen Hip Flexors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer depends on the root cause of your restriction, but for the majority of modern office workers and athletes, <\/span><b>strengthening is often superior to stretching<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is why:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weakness Mimics Tightness:<\/b><span style=\"font-weight: 400;\"> As mentioned earlier, a weak muscle will often tighten up as a protective mechanism (<\/span><a href=\"https:\/\/journals.lww.com\/jnnonline\/abstract\/2021\/04000\/understanding_clinical_characteristics_of_muscle.5.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Stretching a weak muscle might provide temporary relief (15\u201330 minutes), but the tightness will return because the underlying instability hasn&#8217;t been addressed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Range of Motion:<\/b><span style=\"font-weight: 400;\"> Strength training through a full range of motion can improve flexibility just as effectively as static stretching (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s13102-024-00934-1\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). For example, the <\/span><b>Seated Kettlebell Lift<\/b><span style=\"font-weight: 400;\"> requires you to actively use your hip mobility, which signals to the nervous system that it is safe to access that range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stability:<\/b><span style=\"font-weight: 400;\"> Stretching makes a muscle more pliable (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254625000468\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), but it doesn&#8217;t necessarily make it more stable . Strengthening provides the stability your pelvis and spine need to maintain good posture.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, if you have a clinically diagnosed shortening of the muscle tissue (contracture), stretching may be necessary. For most people, a combination of dynamic mobilization and targeted strengthening yields the best results.<\/span><\/p>\n<p><span data-sheets-root=\"1\">Dive deeper into the <a href=\"https:\/\/betterme.world\/articles\/exercises-for-circulation-in-legs\/\"><span style=\"font-weight: 400;\">exercises for circulation in legs<\/span><\/a> with our dedicated article.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Stretching_Your_Hip_Flexors_Strengthen_Them\"><\/span><b>Does Stretching Your Hip Flexors Strengthen Them?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, <\/span><b>passive stretching does not strengthen the hip flexors<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching involves increasing the range of motion attributable to increased tolerance to the stretch sensation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28801950\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). While high volume stretching may promote small increases in muscle hypertrophy and strength, it is less effective compared to strength training in applying the mechanical tension required to stimulate muscle fiber growth or neural recruitment (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40798-024-00706-8\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, excessive static stretching before a workout can temporarily reduce the power output of the muscle (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.01468\/full\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). If your goal is to have hips that are both mobile and powerful, you must load the muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of <\/span><b>standing desk stretches<\/b><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/betterme.world\/articles\/standing-hip-flexor-stretch\/\"><b>standing hip stretches<\/b><\/a><span style=\"font-weight: 400;\"> as maintenance work to reduce stiffness from being sedentary, but rely on the resistance exercises listed above to actually build capacity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating <\/span><b>exercises for people who sit all day<\/b><span style=\"font-weight: 400;\"> should involve active movement, not just passive holds. Active end-range work forces the muscle to produce force while lengthened, which serves the dual purpose of mobility and strength.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_To_Strengthen_Hip_Flexors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70072\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Lunges_Strengthen_Hip_Flexors\"><\/span><strong>Do Lunges Strengthen Hip Flexors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, lunges can strengthen the hip flexors (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12129636\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">), particularly on the leg that is stepping forward. During the upward phase of the lunge, the hip flexor assists in stabilizing the pelvis. Furthermore, the rear leg undergoes an active stretch under load, which creates a beneficial eccentric stimulus for the hip flexor on that side.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Weak_Hip_Flexors_Affect_Squats\"><\/span><strong>Can Weak Hip Flexors Affect Squats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, weak hip flexors can significantly limit squat depth and stability. They are responsible for pulling your torso toward your legs during the descent (hip flexion). If they are weak, you may struggle to reach parallel depth or find yourself leaning excessively forward (good-morning squat) as your body compensates for the lack of active hip flexion.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Weak_Hip_Flexors_Cause_Weak_Knees\"><\/span><strong>Can Weak Hip Flexors Cause Weak Knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Weak hip flexors can contribute to knee pain and perceived weakness, although they don&#8217;t directly cause the knee joint to atrophy. Weakness at the hip often leads to poor femur control, causing the knee to cave inward (valgus collapse) during movement (<\/span><a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/jsr\/30\/8\/article-p1220.xml\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). This misalignment places excessive stress on the knee joint, leading to pain often mistaken for &#8220;weak knees.&#8221;<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Leg_Lifts_Strengthen_Hip_Flexors\"><\/span><strong>Do Leg Lifts Strengthen Hip Flexors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, leg lifts are one of the most direct ways to strengthen the hip flexors. Whether performed hanging from a bar or lying on the floor, the act of lifting the legs against gravity primarily targets the iliopsoas and rectus femoris muscles. To maximize the benefit, ensure you are lifting with your hips and not using momentum to swing the legs up.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Walking_Strengthen_Hip_Flexors\"><\/span><strong>Can Walking Strengthen Hip Flexors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking provides low-level endurance conditioning for the hip flexors but is generally insufficient for building significant strength. While the hip flexors are active during the swing phase of gait (bringing the leg forward) (<\/span><a href=\"https:\/\/www.cureus.com\/articles\/366149-hip-flexor-muscle-activation-across-gait-phases-in-healthy-young-adults-effects-of-step-length-and-cadence-adjustments-at-a-constant-walking-speed#!\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">), the load is minimal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For strength gains that translate to athletic performance or pain reduction, higher-resistance exercises are required.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Hip_Thrusting_3_Times_a_Week_Too_Much\"><\/span><strong>Is Hip Thrusting 3 Times a Week Too Much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Hip thrusting 3 times a week is generally safe and effective for most trainees, provided you manage the volume and intensity. The glutes (the primary target of hip thrusts) are large, resilient muscles that recover relatively quickly. However, ensure you balance hip extension exercises (like thrusts) with hip flexion exercises to maintain structural balance around the pelvis.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_To_Strengthen_Hip_Flexors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building strong hip flexors is one of the most overlooked aspects of training, yet it holds the key to unlocking better posture, deeper squats, and a pain-free lower back. By shifting your focus from passive stretching to active strengthening, you treat the root cause of &#8220;tightness&#8221; rather than just the symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with the testing protocol to assess where you stand. Then, implement the exercises outlined in the program, keeping progressive overload in mind. Remember, the goal isn&#8217;t just to be flexible\u2014it&#8217;s to be functional, capable, and resilient. Treat your hips with the same attention you give your &#8220;mirror muscles,&#8221; and your body will thank you for it.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you spend most of your day sitting\u2014whether at a desk, in a car, or on the couch\u2014you might be familiar with that nagging tightness in the front of your hips. But here is the thing: what feels like tightness is often weakness in disguise. Your hip flexors are a group of muscles responsible for [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90059,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-90058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Workout to Strengthen Hip Flexors: The Complete Science-Backed Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"Unlock better mobility and reduce back pain with this guide on \u2605 WORKOUTS TO STRENGTHEN HIP FLEXORS \u27a4 Learn the signs of weakness and get a proven exercise plan.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workout to Strengthen Hip Flexors: The Complete Science-Backed Guide\" \/>\n<meta property=\"og:description\" content=\"Unlock better mobility and reduce back pain with this guide on \u2605 WORKOUTS TO STRENGTHEN HIP FLEXORS \u27a4 Learn the signs of weakness and get a proven exercise plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-09T06:33:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Workout to Strengthen Hip Flexors: The Complete Science-Backed Guide\",\"dateModified\":\"2026-03-09T06:33:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/\"},\"wordCount\":1976,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you spend most of your day sitting\u2014whether at a desk, in a car, or on the couch\u2014you might be familiar with that nagging tightness in the front of your hips. But here is the thing: what feels like tightness is often weakness in disguise.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your hip flexors are a group of muscles responsible for bringing your knee toward your chest. They are crucial for walking, running, squatting, and maintaining a healthy posture. When they are weak, your body compensates, leading to a chain reaction of issues ranging from lower back pain to poor athletic performance.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this guide, we are going to move beyond simple stretching. We will explore why strengthening these muscles is the missing link in your training and provide you with a science-backed workout to build resilient, powerful hips.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Signs of Weak Hip Flexors?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Identifying hip flexor weakness can be tricky because the symptoms often mimic tightness. However, specific functional limitations usually point directly to a lack of strength rather than just a lack of flexibility.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are the most common signs that your hip flexors need strengthening:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Difficulty Lifting the Knee Above 90 Degrees:<\/b><span style=\\\"font-weight: 400;\\\"> If you struggle to lift your knee high toward your chest without rounding your back, your hip flexors may lack the necessary strength to perform the movement through its full range of motion.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Lower Back Pain While Standing:<\/b><span style=\\\"font-weight: 400;\\\"> Tight hip flexors often cause the pelvis to tilt forward (anterior pelvic tilt) (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/sci ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/\",\"name\":\"Workout to Strengthen Hip Flexors: The Complete Science-Backed Guide - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg\",\"dateModified\":\"2026-03-09T06:33:44+00:00\",\"description\":\"Unlock better mobility and reduce back pain with this guide on \u2605 WORKOUTS TO STRENGTHEN HIP FLEXORS \u27a4 Learn the signs of weakness and get a proven exercise plan.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Workout to Strengthen Hip Flexors: The Complete Science-Backed Guide\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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But here is the thing: what feels like tightness is often weakness in disguise.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your hip flexors are a group of muscles responsible for bringing your knee toward your chest. They are crucial for walking, running, squatting, and maintaining a healthy posture. When they are weak, your body compensates, leading to a chain reaction of issues ranging from lower back pain to poor athletic performance.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this guide, we are going to move beyond simple stretching. We will explore why strengthening these muscles is the missing link in your training and provide you with a science-backed workout to build resilient, powerful hips.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Signs of Weak Hip Flexors?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Identifying hip flexor weakness can be tricky because the symptoms often mimic tightness. However, specific functional limitations usually point directly to a lack of strength rather than just a lack of flexibility.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are the most common signs that your hip flexors need strengthening:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty Lifting the Knee Above 90 Degrees:<\/b><span style=\"font-weight: 400;\"> If you struggle to lift your knee high toward your chest without rounding your back, your hip flexors may lack the necessary strength to perform the movement through its full range of motion.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Back Pain While Standing:<\/b><span style=\"font-weight: 400;\"> Tight hip flexors often cause the pelvis to tilt forward (anterior pelvic tilt) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/sci ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/","url":"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/","name":"Workout to Strengthen Hip Flexors: The Complete Science-Backed Guide - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg","dateModified":"2026-03-09T06:33:44+00:00","description":"Unlock better mobility and reduce back pain with this guide on \u2605 WORKOUTS TO STRENGTHEN HIP FLEXORS \u27a4 Learn the signs of weakness and get a proven exercise plan.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1112-workouts-to-strengthen-hip-flexors.jpg","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/workout-to-strengthen-hip-flexors\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Workout to Strengthen Hip Flexors: The Complete Science-Backed Guide"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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