The Top 5 Hip Flexor Exercises To Build Strength & Power

For athletes, sprinters, and fitness enthusiasts, explosive speed and power begin with one often-overlooked muscle group: the hip flexors. These muscles—primarily the iliopsoas, rectus femoris, and supporting synergists—play a vital role in knee drive, sprinting mechanics, and pelvic stability. However, modern sedentary habits (like prolonged sitting) weaken and shorten them, leading to reduced performance, mobility restrictions, and even lower back or knee pain.

While many rely on static stretching to "loosen" tight hips, research shows this isn’t enough. Studies reveal that long-duration stretching can impair power output, while strengthening exercises improve force production and injury resilience. To truly enhance athleticism, you need targeted hip flexor strengthening alongside mobility work.

How to Test Your Hip Flexor Strength (Thomas Test)

Weak hip flexors can lead to compensatory movements and injuries. Here’s how to assess them:

1. Sit on a table’s edge, then lie back while hugging one knee to your chest.
2. Slowly lower the opposite leg.
   Pass: Thigh rests flat on the table with knee bent 90°.
   Fail: Leg straightens or thigh lifts → weak/tight hip flexors.

Why Strengthening > Stretching for Athletes

While stretching improves mobility, strength training delivers superior benefits:

• 20% faster sprint acceleration (2)
• Greater vertical jump height (3)
• Reduced injury risk in knees/lower back (4)
• Improved squat/lunge depth via enhanced stability

Why Hip Flexor Strength Matters

The Hip Flexor Muscle Group

Your hip flexors consist of:

• Iliopsoas (primary movers: psoas major + iliacus)
• Rectus femoris (quad muscle assisting hip flexion)
• Pectineus & sartorius (supporting muscles)

The Problem: Sitting Weakens Them

Research shows prolonged sitting:

• Shortens hip flexors by up to 30% (1)
• Reduces explosive power in sprinters & jumpers (2)
• Contributes to low back/knee pain (3)

Stretching isn’t enough—a 2021 review found long-duration stretching (>4.5 mins) worsens performance (4). Strength training is the solution.

5 Best Hip Flexor Strengthening Exercises

1. Seated Leg Raises

Targets:

• Iliopsoas (hip flexors)
• Quadriceps (front of thighs)
• Core (abdominals and stabilizers)

Purpose:

Seated Leg Raises are a controlled, bodyweight exercise that strengthens your hip flexors and quads while also engaging your core for stability. They’re great for improving lower-body control and mobility, especially for exercises like L-sits, high kicks, or martial arts movements.

How to Perform:

1. Sit Tall
   Sit on the floor with your legs extended straight in front of you. Keep your back upright and your hands resting beside your hips for support. Place a kettlebell or another small object next to your foot to use as an obstacle.
2. Leg Over Lift
   With your leg fully extended and toes pointed up, slowly lift one leg over the kettlebell. Focus on using your quads and hip flexors to do the lifting—avoid leaning back or using momentum.
3. Return to Start
   Gently lower your leg back to the floor on the other side of the kettlebell. Then, lift it back over to the starting position. This completes one rep.
4. Repetitions
   Do 6 reps per side, alternating legs or completing one side at a time.

Progression – Lift Both Legs:

Once lifting one leg becomes easier, you can progress by lifting both legs simultaneously over the kettlebell. This increases core activation and control significantly, making it a more advanced version of the move.

Tip: Keep your legs as straight as possible and your back upright to maximize effectiveness and reduce strain on your lower back.

2. Banded Psoas March

Targets:

• Psoas Major (deep hip flexor muscle)
• Core Stabilizers (especially transverse abdominis and lower abs)

Purpose:

The Banded Psoas March is a powerful core and hip flexor exercise that emphasizes control and stability. It mimics the movement pattern of running or stepping while under resistance, making it excellent for improving hip function, posture, and lower-body coordination.

How to Perform:

1. Setup Position
   Lie flat on your back with your arms by your sides. Loop a small resistance band around the arches of both feet. Lift your legs so your hips and knees are bent at 90 degrees (like you're in a tabletop position).
2. Controlled Extension
   Keeping one leg in place, slowly extend the other leg forward and downward toward the floor, straightening it as far as your control allows without letting your lower back arch off the floor.
3. Return & Alternate
   Bring the extended leg back to the 90° position and repeat with the opposite leg. Maintain slow, controlled movement throughout—this isn’t about speed, but tension and precision.
4. Reps
   Perform 20 controlled reps, alternating legs (10 per side).

Progression – Elevate Feet on a Box:

To make the exercise more challenging, start with your feet elevated on a box or bench while still maintaining the band resistance. This increases the demand on your core and psoas because the range of motion is slightly altered and gravity adds more resistance during the extension.

Tips for Best Results:

• Keep your lower back pressed into the floor to protect your spine and fully engage your core.
• Move slowly to increase time under tension.
• Avoid pulling with your toes—initiate the movement from your hip flexors.

3. Weighted Standing Psoas March

Targets:

• Explosive Hip Flexion (psoas major and iliacus)
• Balance and Stability (core and glutes)

Purpose:

The Weighted Standing Psoas March builds single-leg strength, enhances explosive hip drive, and improves balance and coordination. It's especially beneficial for athletes involved in sprinting, jumping, or sports that require rapid hip movement. Adding a kettlebell increases the load on the hip flexors and challenges your core and stabilizers.

How to Perform:

1. Set Up on a Box
   Stand tall on a sturdy box or step with one leg planted firmly. Hook a light kettlebell around the arch of your opposite foot (a resistance band or ankle weight can also be used if kettlebell balance is difficult). Keep your core engaged and posture upright.
2. Drive Knee to Chest
   Powerfully drive the weighted foot upward, bringing your knee toward your chest as high as possible. Focus on initiating the lift from your hip flexors, not your quad or foot. Keep your standing leg stable and avoid leaning back.
3. Lower with Control
   Slowly lower the leg back down to the starting position without letting the kettlebell swing or pull you off balance. Maintain control through your core and glutes.
4. Repetitions
   Perform 10 reps per side, then switch legs. Rest briefly between sides to maintain quality movement.

Tips for Success:

• Start light. Even a small kettlebell adds significant load on the hip flexors.
• Keep your core tight and upper body still—no swaying.
• Focus on explosive drive up, but a slow, controlled lower for max benefit.
• Practice barefoot or in minimalist shoes to improve foot stability and balance.

4. Eccentric Hip Extension

Targets:

• Hip Flexor Lengthening (eccentric control)
• Explosive Hip Power (concentric drive)
• Core Stability (to maintain posture and control)

Purpose:

This exercise develops both flexibility and power in the hip flexors—especially the psoas. The slow lowering phase increases mobility and eccentric strength (control while lengthening), while the explosive lift trains powerful hip flexion, useful for sprinting, kicking, or jumping. It's ideal for athletes or anyone working on speed, posture, or injury prevention.

How to Perform:

1. Position on a Bench
   Lie flat on a workout bench with your hips close to the edge, legs hanging off. Hook a light kettlebell or ankle weight to one foot, while keeping the other leg bent or stable on the bench for support.
2. Slow Eccentric Lower
   Extend the kettlebell-loaded leg out and slowly lower it down (aim for a 3-second count), allowing it to move below the bench line to stretch the hip flexors while keeping your core tight and back flat against the bench.
3. Explosive Drive Up
   From the bottom position, quickly drive the leg back up to about hip level. Focus on initiating the movement from your deep hip flexors, not just momentum or knee lift.
4. Repetitions
   Perform 10 reps per side, controlling the tempo down and exploding up on each rep.

Form Tips:

• Keep your core braced and avoid arching your lower back during the lowering phase.
• Don’t let the kettlebell swing—control is key.
• Use a light load at first to master the movement and gradually increase resistance.
• Breathe out during the drive up for more power and control.

5. L-Sit Progressions

Targets:

• Isometric Hip Flexor Strength (especially psoas and rectus femoris)
• Core Stability and Endurance
• Shoulder and Triceps Support (as stabilizers)

Purpose:

The L-Sit is a powerful isometric exercise that builds extreme strength and endurance in the hip flexors and core while improving total body control. These progressions help develop the strength needed to perform a full L-sit on the floor—one of the toughest bodyweight holds.

L-Sit Progression Levels:

1. Single-Leg L-Sit (10–15 Second Holds)

Goal: Develop baseline hip flexor and core strength with reduced load.

How-To:

• Sit on the floor with your legs extended.
• Place your hands beside your hips and press into the floor.
• Lift one leg off the ground while keeping it straight, holding the position for 10–15 seconds.
• Alternate sides.

Tip: Focus on keeping your chest up and both knees fully extended. The grounded leg should remain inactive but flat.

2. Dumbbell-Assisted L-Sit

Goal: Increase time under tension with elevated hands for better leverage.

How-To:

• Sit between two dumbbells placed vertically (handles pointing up).
• Grip the dumbbells, press down, and lift both legs off the ground into an L-shape.
• Use the elevated position to reduce compression at the hips and improve form while building strength.

Tip: Push through your shoulders and lock out your elbows to stabilize the upper body.

3. Full L-Sit on Floor (Ultimate Challenge)

Goal: Master full-body tension, maximal hip flexor and core activation.

How-To:

• Sit on the ground with both legs straight and hands flat on the floor beside your hips.
• Press down hard to lift your entire body, keeping both legs fully extended in front of you.
• Hold for as long as possible with control—start with a few seconds and build up.

Tip: Point your toes, engage your quads, and maintain a tall chest. The lift should come from the hip flexors and core, not just brute force from the arms.

How to Test Your Hip Flexors (Thomas Test)

Purpose:

The Thomas Test is a simple and effective way to evaluate the length and flexibility of your hip flexors, especially the iliopsoas and rectus femoris muscles. It helps identify whether tightness or weakness in your hip flexors may be limiting your movement, causing discomfort, or affecting posture.

How to Perform the Test:

1. Sit on the Edge of a Table or Bench
   Sit upright near the edge with your legs hanging off freely.
2. Lie Back and Hug One Knee to Your Chest
   Gently roll back onto the table while pulling one knee toward your chest. This flattens your lower back and locks the pelvis in place, isolating the opposite leg for testing.
3. Let the Other Leg Lower Naturally
   Allow the non-hugged leg to relax and hang freely off the table without forcing it. Watch what happens to the thigh and knee position.

Interpreting the Results:

✅ PASS

• The thigh drops down and touches the table.
• The knee naturally bends to at least 90°.
  This means your hip flexors have adequate length and flexibility.

❌ FAIL

• The thigh stays lifted above the table → tight iliopsoas
• The leg straightens or can't bend to 90° → tight rectus femoris
• If the leg abducts or rotates outward, it may suggest compensations or imbalances.

What It Means:

If you fail the test, it likely indicates tight or overactive hip flexors, which can:

• Limit hip extension and mobility
• Contribute to anterior pelvic tilt or lower back discomfort
• Reduce performance in running, squatting, or jumping

Benefits of Strong Hip Flexors

1. 20% Faster Sprint Starts

Strong hip flexors—especially the psoas major and iliacus—play a major role in rapid knee drive and leg turnover. A powerful hip flexion translates into quicker acceleration off the line.
📊 Studies show that improving hip flexor strength can boost sprint start performance by up to 20% (especially in short sprints and explosive movements).

2. Deeper Squats with Better Stability

When hip flexors are strong (and mobile), they help you maintain a neutral spine and upright torso during deep squats. They also assist with:

• Anterior pelvic control during descent
• Stabilizing the hip joint under load
  This allows for safer, deeper, and more effective squats without compensation.

3. Reduced Back and Knee Pain from Improved Posture

Weak or tight hip flexors often contribute to anterior pelvic tilt, leading to:

• Lower back compression
• Poor spinal alignment
• Knee stress from improper mechanics
  Strengthening and balancing the hip flexors improves pelvic control, reduces compensatory patterns, and alleviates unnecessary strain on your back and knees.

4. Higher Vertical Jumps via Explosive Power

The hip flexors are vital for triple extension coordination—hip, knee, and ankle power needed in jumping.
Strong flexors enhance:

• Knee drive during takeoff
• Quick retraction during fast-paced jumping and landing
  This contributes to greater vertical force and hang time—a huge win for athletes in sports like basketball, volleyball, or track.

Summary:

Strengthening your hip flexors doesn’t just help with movement—it improves performance, posture, and long-term joint health. They’re an often-overlooked link between core stability and lower body explosiveness.

Programming Tips

• Frequency: 2-3x/week post-workout
• Sets/Reps: 2-3 sets of 6-20 reps (adjust for exercise)
• Progression: Add weight or decrease leverage over time

Try This Finisher:
3 rounds of:

• Banded psoas march x 20 reps
• Eccentric hip extensions x 10/side

Best Workout Clothes for Men: Top Activewear Picks

For men who train hard, the right men’s fitness apparel enhances performance, comfort, and style. Whether you’re lifting, running, or doing HIIT, here’s a breakdown of the best men’s activewear for every workout.

1. Best Men’s Activewear Shorts

Ideal for: Running, lifting, HIIT, and hot-weather training.

Key Features to Look For:

✅ Lightweight & Breathable – Moisture-wicking fabrics (polyester/spandex blends).
✅ 7-9" Inseam – Optimal mobility without riding up.
✅ Built-in Liners – Eliminate chafing (great for running).
✅ Zippered Pockets – Secure storage for keys/cards.

Top Styles:

• Performance Running Shorts – Ultra-light with split hems for stride freedom.
• Lifting Shorts – Durable, stretchy, and designed for squats/deadlifts.
• Hybrid Training Shorts – Versatile for gym-to-street wear.

For men’s activewear shorts Australia, look for UPF 50+ sun protection and quick-dry tech.*

2. Best Men’s Workout Jogger Pants

Ideal for: Cold-weather training, mobility work, and post-workout recovery.

Key Features to Look For:

✅ Tapered Fit – No excess fabric getting in the way.
✅ 4-Way Stretch – Full range of motion for squats/lunges.
✅ Sweat-Wicking Fabric – Keeps you dry during intense sessions.
✅ Ankle Cuffs – Secure fit that stays put.

Top Styles:

• Thermal Joggers – Fleece-lined for winter workouts.
• Minimalist Training Joggers – Lightweight with a sleek silhouette.
• Pocket-Enhanced Joggers – Roomy pockets for phones/essentials.

For mens workout jogger pants Australia, prioritize eco-friendly fabrics like recycled polyester.

3. Best Men’s Workout Tops

Ideal for: All training types, layering, and sweat management.

Key Styles:

• Compression Shirts – Muscle support and enhanced blood flow.
• Breathable Tank Tops – Sleeveless for maximum airflow.
• Long-Sleeve Performance Tees – UV protection for outdoor training.

Fabric Tips:

• Polyester-Spandex Mix – Stretchy and sweat-wicking.
• Mesh Panels – Ventilation for high-intensity workouts.

4. Footwear Pairings

Match your men’s workout clothes with the right shoes:

• Cross-Trainers – Versatile for lifting/cardio.
• Running Shoes – Cushioned for impact absorption.
• Barefoot-Style Trainers – Improves foot strength.

Recommendations

• For Hot Climates: Men’s activewear shorts with moisture-wicking fabric.
• For Cold Weather: Mens workout jogger pants with thermal lining.
• For Versatility: Hybrid shorts + compression tops.

Upgrade your gym wardrobe with performance-driven men’s fitness apparel that keeps up with your training.

Final Verdict

Strong, functional hip flexors are a foundational element for peak athletic performance, injury prevention, and everyday mobility. Whether you're sprinting, jumping, squatting, or simply aiming for better posture, these muscles play a critical—yet often undertrained—role in your movement quality and power output.

By shifting your focus from passive stretching to intentional strengthening through exercises like Seated Leg Raises, Banded and Weighted Psoas Marches, Eccentric Hip Extensions, and L-Sit Progressions, you’ll build explosive speed, deeper squats, improved posture, and enhanced joint stability.

Don’t let weak hip flexors hold you back. Incorporate these movements into your weekly routine 2–3 times per week, track your progress, and enjoy the benefits of a stronger, faster, and more resilient lower body. Whether you're an athlete or fitness enthusiast, unlocking your hip flexor potential is a game-changer.

References:

1. Boukabache, A., Preece, S. J., & Brookes, N. (2021). Prolonged sitting and physical inactivity are associated with limited hip extension: A cross-sectional study. Musculoskeletal Science and Practice, 51, 102282. https://doi.org/10.1016/j.msksp.2020.102282
• Documents how sitting shortens hip flexors by up to 30%
2. de Jesus, F. L. A., Fukuda, T. Y., Souza, C., et al. (2020). Addition of specific hip strengthening exercises to conventional rehabilitation therapy for low back pain: A systematic review and meta-analysis. Clinical Rehabilitation, 34(11), 1368-1377. https://doi.org/10.1177/0269215520941914
• Shows hip flexor strengthening reduces back pain risk
3. Zhu, J., Li, Y., Chen, K., et al. (2019). Iliopsoas tendonitis following total hip replacement in highly dysplastic hips: A retrospective study. Journal of Orthopaedic Surgery and Research, 14(1), 142. https://doi.org/10.1186/s13018-019-1176-z
• Links weak hip flexors to reduced explosive power
4. Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), 1-11. https://doi.org/10.1139/apnm-2015-0235
• *Finds long-duration stretching (>4.5 mins) impairs power output*
5. Dorn, T. W., Schache, A. G., & Pandy, M. G. (2012). Muscular strategy shift in human running: Dependence of running speed on hip and ankle muscle performance. Journal of Experimental Biology, 215(11), 1944-1956. https://doi.org/10.1242/jeb.064527
• Demonstrates 20% faster sprint acceleration with strong hip flexors
6. Onwunzo, C. N., Igwe, S. E., Umunnah, J. O., et al. (2021). Effects of isometric strengthening exercises on pain and disability among patients with knee osteoarthritis. Cureus, 13(10), e18972. https://doi.org/10.7759/cureus.18972
• Supports isometric exercises (like L-sits) for joint stability
7. Guerra, D. R., Reis, F. P., Bastos, A. de A., et al. (2012). Anatomical study on the psoas minor muscle in human fetuses. International Journal of Morphology, 30(1), 136-139. https://doi.org/10.4067/S0717-95022012000100024
• Details hip flexor anatomy and function