Hip Flexor Exercises for Strength - basic + beginner level

[@deepooh24]

From 6 years I have been suffering from knee bursitis. 3 MRIs, 17 orthopaedic doctors, 3 physiotherapists, tried almost all videos on KZbin. Any exercise and every stretch resulted in knee bursitis. Didn't give up. Had cycled 400 mts, again got bursitis. While suffering the burning sensation casually clicked your video. Tried it on bed. Got instant relief. Swelling came down instantly. Thank you so much 🥺

[@rkmotorsports6284]

So happy to find this video! Recently wheelchair bound due to Gullian Barre, trying to get back on my feet. Insurance stopped paying for PT. This will help my goal

[@btvsk8]

I've been overwhelmed and demotivated by the difficulty of hip flexor strengthening exercises I've seen online until now. Thanks for these, they're perfect for where I'm starting from❤

[@MarcusGomesFIFA]

1:55 Quadruped Hip Flexion - 2 Sets. 5 reps. Hold for 5 Secs (each side). 4:02 Sitting Knee Lifts (with Knee Extensions) - Hold for 30-60 Secs. 7:00 High Knee Holds - Hold for 5 Secs // Full Routine @ 8:45

[@Uprighthealth]

You can find more of the time stamps in the description box as well. :-)

[@mirsatlol]

Isnt it amazing, that youtube is a better help than doctors, physiotherapists and all those other charlatans :) Thanks for the good content :)!

[@valo9678]

Yeah we can get free information that doesn’t cost us hundreds to thousands of dollars and multiple visits to milk you of your money.

[@kellyewilson6108]

OMG!!! I’ve been so Leary of even going to see the doctor since they’re so surgery happy! It is such a blessing to learn all these truths on KZbin that most doctors either don’t know or are reluctant to share! I’m thankful beyond words 😭🥹🥰🤗🙏

[@luvurab]

Ummm it’s not You Tube that is helping you but, in this case, physiotherapists that just happen to use this medium. I know it can be frustrating to pay money to a practitioner and not get the results you want but I would not want to label them all charlatans.

[@TheMrLiberty]

It’s also amazing in America we send kids through an education program (k-12) and they come out with limited working knowledge.

[@davidharris8192]

Amen.

[@clairelegend]

OMG... This works!! You have no idea the complications I have with my lower back; it has been extending around both sides and through my hips. Horrible pain. I’m doing this 3 plus times a day!

[@alimemon7200]

Is your back pain any better now?

[@27kjh]

I’ve been told my problem is in the hip flexors but all I’ve ever done is to stretch them and have absolutely gotten no where with that. Doing these exercises I could really feel how week they are. Hopefully after doing the them for a while, I’ll see some improvement. I’m really happy I came across your channel. Thanks.

[@CoolGuy-fw2zz]

Did you keep doing these and feel a change?

[@huntcf3450]

I know I’m responding late but what were the results pls respond

[@renofu6882]

I love this video. That's exactly my problem.I am a stroke patient. My legs are extreamly heavy, Now I will try this. Thank you man! You are awesome!

[@faithdq73]

You've helped after 2 months of pain when my therapist and chiropractic could not!

[@alkarim5890]

faithdq what were your pain symptoms?

[@alkarim5890]

faithdq you gave me a like to my question and you didn’t answer it !

[@Damian-qv6wh]

You’re problem started by trusting a chiropractor

[@sig1528]

Super helpful! I have malnutrition from celiac disease and a wobbly gait. All the docs thought it was neurological. I figured out that adrenal malfunction caused by malnutrition causes muscle wasting especially in the legs and butt. I lost 10 lbs of muscle in the last few years and couldn't figure out the reason! These beginner ones and the ones from second video will be really helpful in getting those muscles back. My left side is stronger due to years of getting up on a horse! I am looking forward to no longer wobbling around!

[@3putt548]

Wow. Thank you so much. I went through a very bad case of Plantar Fasciitis that lasted 8 months. The result of having to be inactive has weakened my hip flexors substantially. Just trying to cut my toenails is extremely hard. I’m retired now so will devote time to doing these strength exercises. It’s amazing how many things go wrong as one ages.

[@ugh_fine]

Thank you so much for this. I've had chronic pain in my right hip flexor and this is the first time I've felt activation rather than just utterly depressing pain

[@robynw9810]

These are great for beginners. I have had such tight hip flexors for about 18-24 months and no one has told me about them being weak! I am so tight I am unable to sit cross legged for any amount of time in yoga class ( I have practiced yoga for 20 yrs.) Thank you Upright Health

[@anthonycarlucci7464]

What’s good for experts ? Thank you

[@xtiger161]

@@anthonycarlucci7464 Jackknife on a ball.

[@erinvaughn3739]

My hips Lock up horribly ... your exercises have helped me alot .... thank you for your expertise 👍🏼💪🙏

[@ChristinaAnthony-n8s]

Thank you!! Just what I was looking for, basic exercises that really help, without all the wordy explanations first, thank you for getting to the point!!! I tried these today and will keep it up a few times a day, I know it[s already helping!

[@reggierossignol3129]

Thank you so much for this. I have felt like I can't stretch my hip flexors enough. I do "all the things" and twist myself into pretzels with only a little relief and then we're right back at to the same tight spot. It just occurred to me that I may need to strengthen my hip flexors instead of stretching them all the time and that's how I found this video. It already feels different than the normal. I've also had trouble running the last few years because I couldn't get my right foot off the ground as high and keep tripping. Your video helped me connect that flexors are likely my issue. It makes so much sense. THANK YOU!

[@90minuteballer]

Thank you! I’ve been dealing with sore hip flexors after soccer for a long time

[@selmalee1327]

Finally! Something that explains very well. I always wonder if it's supposed to hurt or which one I'm supposed to workout. But this just told me my right side is the problem because that is where I get tons of pain I have a high right hip and they always stretch me when I go to the chiro but he's never told me what to do about it. Felt this in all my problem spots. The workout helped even relax the muscle. I was thinking this whole time it was my left was weak that's why the other side was high. The left was a breeze to do these exercises 😂 literally can't say enough how much I love you. Lol

[@selfimpovingprophecy5970]

My god my hip flexors were so weak I could barely get a couple inches in the 2nd exercise. Awesome video I'm working on strengthening my hip flexors so I can actually lift my legs!

[@BrightElk]

Thank you. I’ve had reoccurring injuries in my left hip flexor since I injured it when I was pregnant. This helps a lot!

[@esraulu61]

I love the way you explain the exercise, the muscles and all very well and pointing the wrong ways. I am trying to study for the practise exercise exam as a physiotherapy student.Thank you!

[@butterflypooo]

This guy has such a sweet energy. I love him. ^^

[@berlinangel987]

So funny - I just openend youtube with the intention of doing some hip strenghthening moves, and there you are in my subscription notifications! Tried them right away, and like them a lot. Thank you guys from Berlin, Germany :-)

[@Uprighthealth]

Please send a döner!

[@shenazuppal5145]

Just nailed it... I have problem lifting my legs over even the smallest things and steps...Will get back in weeks times to let you know how I,m doing.

[@marianix1591]

My goodness the seated one is amazing! And you can do it ANYWHERE! Thank you!!

[@jerrvang7339]

Wowsies, love the activation. I have a weak right hip flexor & only through volunteering for testing helped reveal it to me. Great vid

[@macsmiffy2197]

I find the last one the hardest. I have OA in the right hip and I can’t get the knee up high enough to hug. When I do the other leg, my right hip goes out to the side to maintain balance and this puts pressure on my knee, so I do knee hugs laying down. I wish you guys were in the UK, I’m having to wait 5 months to get a physio appointment on the NHS. In the meantime these videos and my local sports centre are keeping me moving. Thank you! 🙏

[@Ferndale42]

Those were great. Been fighting hip flexor issues for a while. Love these. Thank you.

[@jjf609]

Went to an orthopedic surgeon & his answer for my hip pain were two hip replacements. I am realizing I just need to strengthen my hip flexors & front/back core.

[@jitutalajia598]

Thanks. Learned some new exercises today

[@AlexHernandez-gn6rd]

I have a strained hip flexor injury I'm going to try your recommendation. Ty for your content.

[@jorgemolinet3407]

Thankyou so much all I ever heard was “stretch stretch stretch “ when I needed to actually strengthen Thankyou

[@lidijabasanovic9779]

Thanks buddy 🌷🍀happy holidays and wish you the best in life&work

[@missysoaps7509]

I need the strength in left side after a strain and long recovery. thanks I'll get on these !!

[@anitafussell1380]

Oh my goodness my left hip thank you both it’s been bothering me for months now I truly love and will continue to use it daily 😊

[@boots2337]

Matt, I love your videos! Informative but not too much! You're helping me recover from a broken femur and bad physio (don't know which was worse!) Greetings from Italy!

[@bcgoette]

Fantastic video. I have been having to "throw" my foot into my husband's truck for a couple of years now because my muscles are too weak to just lift it. I plan to do these exercises often to try to fix that. Thank you.

[@Uprighthealth]

Enjoy!

[@janroche4341]

Me too! I see your response was from two years ago. Just curious how is your progress? I’m asking because I can totally relate.

[@lexroet1215]

Now I finally know why my leg rotates with a leg extension. Thanks guys

[@sofiasjoberg8929]

This helped me so much! Im very thankful 😊

[@ghaliahaljenfawi513]

I love this channel, can you please add Arabic translation 💐

[@jessievelasquez3475]

The sitting exercise alone already puts so much stress on my groin, it just feels like the perfect exercise to strengthen it

[@joandomingo3980]

Thank you for this video, I’d been doing this exercise for a month now and thank God I can go up and down the steps again! Thank you so much.🙏🙏

[@kobebryanize]

Thanks for your video, appreciate your effort! I got a hip labral tear and it really affected my hip flexor strength. Definitely gonna try these exercise to strengthen back my hip flexor ;)

[@patriciavarga4204]

Great help! Can’t thank you guys enough! I found the right side (predominant) was harder than the left on the seated hold.

[@tshark33]

Hi. I've had low back pain for years from a car accident 10 years ago. I started experiencing tingling/pain/numbness, and mixed-up hot/cold feelings on my right outer thigh about 3 years ago. I had finally gotten off my pain meds and was doing great in PT and getting stronger using your hip and back programs. In fact, I had learned that my glutes had never fired before, and now they were, and I was getting stronger with squats. But when I asked my doctors about the non-stop numbness/tingling/pain, etc, in the right thigh, my primary doctor sent me to a surgeon said the nerve in my lower spine was compressed by a bulging disk and I needed a discectomy. I reluctantly did the surgery. It's now more than a year later, and all the symptoms are worse, and now, all of a sudden, I cannot lift my right leg at all when I'm seated. It feels like my brain is sending the signal, but my leg doesn't move. I can lift the leg with my hands. I also cannot lift my leg if I bend over when standing. The leg will just not lift up at all. It does nothing. I've been to so many doctors, and no one can tell me why this is happening and/or what I can do to fix it. Before the surgery, I was working on my lower back pain from standing/sitting, working on anterior pelvic tilt, and making great progress. I had gotten off morphine pain meds that I had been on for 3 years. But ever since that tingling, etc started and I did the surgery, everything has been worse. I got a second option from another surgeon, and they said that the first surgeon might have made the situation worse. I've had MRIs and X-rays, and every doctor said there is nothing wrong that they can see. I have an appt with a Neurologist, but there is a 6 month wait in my area, so I'm just doing what I can while I wait. Right now, I'm trying to work out in a pool since I'm overweight and know I'm putting extra stress on my body. I'm trying to lose weight. I also love to run, and my long-term goal is to get back to that. What are your thoughts?

[@SeekingTruth11.11]

AWESOME!!! Love it!! I feel the difference and my right hip is bowing to you. Thank you very much!!

[@BlinkyB23]

Great workout (and warmup) for pole dancers! Thank you!

[@marilynweitz8986]

Marilyn with the many questions... Left leg is where the problems are. Hip flexors or top front of leg is very tight. Right leg is normal. Can this problem give you a anterior pelvic tilt??? Besides walking with a slight left leg limp I feel as though I'm leaning forward with butt sticking out. Does this sound familiar to you???

[@lindabalko7813]

I was diagnosed about 6 weeks ago with both cam and pincher impingement in the right hip. I had an an injection of the hip and started doing exercises using your videos. The injection has worn off and now I have an ache almost pain when I walk lately, on the outside of my right hip, right thigh, shin, and ankle and my knee hurts. Do you think I am over-doing the exercises? Thank you.

[@T4RCA]

For some reason on my first time ever I’m able to hold these positions for longer than 60 seconds with ease I even took a picture of myself doing it to make sure I was doing it just like you and I was, i was so shocked

[@TheSunflowerGalaxy]

I've gone through a combination of exercises and found out something super helpful, but not sure which exact muscles it is targeting! 3:12 Where he has the knee up, beneath the knee I use a foam block. So the one side of my body, I'm letting it be in a higher position, meanwhile I lean (slowly drop) my weight on the leg that is on the mat. It stretches my lower back and hips in a way I normally can't do. I was experiencing a lot of limit in my range of motion on my right side (I blame improper posture and dropping my right arm and side to use a mouse). and doing this help me realize the extent of pain around my illiac crest and lower back. Doing this helped me stop having back and hip pain. I am still working on strengthening but the relief was noticable. I know a lot of these muscles are interconnected to the base of the spine and through the hip and into the thighs, but I have layman's knowledge only. I really wonder what is going on! Doing the motions with the foam block released the tension of what seemed like multiple areas. In the same position, (one knee on the mat) I would "stretch" my lifted leg, but all along the lateral side of the hips, side and thigh. Normally when people sit, they cross their legs in front. For the stretch, imagine this but moving a straightened leg behind the bent one (past the ankle). Then I lean either one way or the other to promote the stretch.

[@2622Valerie1]

Thank you, i Will be practicing soon. This helps me a lot with my yoga practice!

[@lh5670]

These are amazing! I have been looking for exactly this kind of basic exercise to get at least some strength back in my pinchy hip flexor! (My leg is so heavy the leaning back tip is SUCH a revelation! Much better than resistance bands) I feel the first one (on my knees) in my lower back though, not my hip. Clearly I'm doing something wrong but will definitely keep trying! I can't thank you enough!

[@Maggiemae33]

Really helpful hip flexor strengthening exerices. Thank you both!

[@tscott7483]

Thanks for this. I’ve struggled with hip flexors when doing other parts of my workout (boat holds, etc) 👍🏾

[@cocoacoolness]

Lots of these exercises are hurting my lower back, i guess this explains why so many ab exercises which involve flexing my hips hurt my back, big red flags! I gotta strengthen them!

[@misspineapple1304]

YES. Me too

[@angiedamian681]

I tried these for the first time and plan to do more repeats daily.

[@bfl4202]

Matt...Thank you ...you're the best.

[@anotherplanet5828]

Thank you so much! You just changed my life!

[@deepooh24]

SI joint exercise, hamstring curl, squats, glute bridge, shin, calf, lower back, Core, adductor. All i needed was chair.

[@bayleymacintosh5622]

These exercises felt awesome! Thank you

[@alices4319]

Thank you so much! Its exactly what I needed to hear! Hit the spot😊 I really understood everything. Wow, thank you!!!!

[@elisabetdelgadovilar2757]

Thanks a lot for these lovely exercises and for all the tips to do the exercises correctly instead of hurting yourself further 👍🏻👍🏻

[@tylercunningham4311]

So underrated, almost no one strengthens their hip flexors.

[@mister_p3277]

I’ve got ms & my hip flexors are so weak. This looks brilliant

[@AndersRapp]

Thanks so much guys! This is awesome!

[@DiamondNet2009]

Thank you so much! I thought something was critically wrong with my heavy legs!! Thank you.

[@genuine1941]

I feel so much cramps man… really gotta work these everyday

[@xXxERICxXx8]

i used to do moving last year but got a better job, working from home for 10 hours instead of physical warehouse work is messing me up badly, thanks for this video

[@janaeradford3491]

Elated that I found this channel!!

[@zstork]

Excellent video. Thank you.

[@mrhogei]

I will need to try this, i have been skateboarding for 18+ years + 10 + years of cycling, the cycling too much gives me very tight hips so when i go back into skating i need to do LOTS of stretching before

[@melissap5664]

These all feel great . However, when I'm leaning back in chair, I feel a slight shooting pain traveling down leg, into foot. Thoughts? My pain started in my knee roughly 2 years ago and has caused much hip pain that You helped me relieve over these past few months. So thank you for that !!! I can play tag and hid n go seek with my 5 year old, again.

[@xtiger161]

Super informative video, great work guys!

[@Uprighthealth]

Which of these exercises did you find hardest? Beginner hip training program: uprighthealth.com/healthy-hips Have the FAI hip pain diagnosis? bit.ly/thefaifix

[@shillandkillary2236]

The second with the knee extension.

[@tomwolthuis3685]

Upright Health the one hand and knees. Getting back pain really fast with the arched back even worse

[@TheMandatoryReporter]

I've had a weak/tight left hip flexor for months. Recently, my left knee has been buckling. Is the buckling related to the left hip muscles being weak? I'm currently on crutches and in physical therapy.

[@KimUddo]

knee lift from seated on my trauma side..I had been using the sartorius obviously now.

[@janaeradford3491]

Knee lift with extension was the most challenging, but I def feel it helped with building strength.

[@lindasmith4011]

Thank you!! Appreciate all your help :)

[@MegaMusical10]

Thank you, I needed this - so informative!!

[@TurboKing12]

Fantastic advice. Let's do this

[@azdjedi]

This literally came the DAY I decided I really need to focus on strengthening my hip flexors!!

[@kirstymacfarlane1620]

Great video, thanks! I've got a lot of things wrong with my spine and had emergency surgery when I was 27 for cuada equina at the l4/5. Due to the negligence before I was admitted to the hospital I have muscle atrophy on my right leg, weakness and my outer right foot isn't great either. Could you please do a video on how I could help my right leg? Even just a bit, if I could build up some muscle on the calf then I'd be delighted and very grateful xx

[@lw7654]

Hopefully you’ll see this. A question, so what should you do if after you do this exercise and your hip flexor get tight. Should we stretch it afterwards as to avoid pain/tightness? Thank you

[@nawlnottoday3677]

Stretch b4 and after. I'm in physical therapy and that's what they told me. Seems to help

[@kermitthefrog875]

Thank you so much. Helps a lot

[@killiansmithy]

Thanks, great tips👍

[@thetonymasters]

Thank you guys so much! I heard a pop in my flexor a couple weeks ago when doing high reps of squats and haven’t been able to squat heavy since. Gonna do these daily from now on and see if it helps cause they already feel much better.

[@katparks4631]

This is probably what I need to do. I do stretches for my hip flexors before my exercise but they hurt a lot .

[@mrsme8616]

"former chronic pain victim"😂 love it😄

[@Islaras]

What a goofball

[@mrsme8616]

Thanks guys!😄

[@M3y3la]

Lol me too. Makes me trust him more ❤️✌️

[@suswik3363]

Thank you for this! I was stretching my left hip flexor and not understanding why it felt tight again so soon after. Now I know! Time to strengthen!

[@Uprighthealth]

Enjoy!

[@probinguranus1324]

Thanks. I always thought I had a problem with tight hip flexors since I feel my sides hurt a little sometimes but I think I might actually have weak hip flexors due to my job where I sit a lot.

[@JoDubu409]

Amazing video, thank you

[@tonyofarrell2775]

Very helpful ,thanks

[@elizabethdelgado5251]

Thanks for your help ❤

[@jbird4754]

I honestly wish you were wearing a T-shirt to really see the perfect form I can get it but some people may not. None of these exercises were difficult and they were very helpful thank you!

[@SupremeUltimate]

High Knee Holds 4 Point Hip Flexion

[@bobbrawley2612]

1st demostration starts @ 1 :45

[@GANGSTASOUND]

Thanks for the video.

[@mizrov8180]

thanks I needed this!

[@lindagibson744]

Thank you for these helpful tips Matt.

[@Uprighthealth]

You're welcome!

[@veronicaalta9462]

Great info!

[@amarjeetgrewal8902]

First time did the routine love it wad doing the first exercise wrong . Thanks for the tip to arch the back.

[@moonswan5748]

I’m a ballerina, and the goal is to have the hip and leg as turned out as possible, while lifting the leg as high as possible and no compensations. Any advice for this and what exact muscle groups I have to target? Finding a lot of gripping and pain and difficulty