2 Exercises to Strengthen Hip Flexors at Home

Use these 2 hip flexor strengthening exercises to improve your range of motion, relieve hip pain, and move better.
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🎥Safe Hip Flexor Strengthening: • How to Strengthen Your...
🎥How to Stretch Hip Flexors Safely: • How to Stretch Hip Fle...
🎥More Hip Flexor Exercises for Beginners: • Hip Flexor Exercises f...
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ABOUT THIS VIDEO
In this video you'll learn how to strengthen your hip flexors safely. You'll improve your hip flexion with two exercises to strengthen your hip flexor muscles. One exercise will activate your hip flexors in a shortened position. The second hip flexor exercise will strengthen them in a lengthened position. You'll also learn regressions and progressions for both hip flexor strength exercises.
#hipflexors #hipflexor #uprighthealth #hipmobility

[@Uprighthealth]

How do your hip flexors feel with these exercises? Drop me a comment!👇 🎥Safe Hip Flexor Strengthening: kzbin.info/www/bejne/jnTLfHd4ZtJqf7s 👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips

[@chrisiden1]

Hi, thanks so much for your video today... my flexors have been hurting for months... today i tried the exercises you demonstrated and im feeling a bit better but also a little sore... today is sunday... you mentioned twice a week to exercise...so the next workout is wednesday or thursday? how often can i work my flexors when they are feeling sronger? i dont want to over due it as i have in the past and it keeps me staying home because it hurts to much to walk... currently i use a cane... thanks so much for listening :)

[@cakleiss]

Mix up lengthened and shortened on the same exercise day? Or better to do shortened one day to fatigue then lengthened the next?

[@bthurston8772]

I have been following you for what seems like forever. I continue to follow because for the most part, I gain stability for my situation and reduce pain. Videos are explanatory, help me understand the mechanics, give me cautions and options. All good. Where it has recently fallen down for me - the poo poo on surgery. Unlike the exercise/rehab videos, those on the opinion regarding surgery are unbalanced. I do it all - swim, bike, walk, yoga, physio, targeted exercises (glutes, flexors, periformis, glutes, stretch, strengthen, glutes, ITs, external/internal rotation, did I mention glutes?). They have kept me standing and reasonably active. But sadly and regardless, the degeneration has continued and now looking at another season of seriously compromised hiking (which used to be high, climbing, invigorating, exhilarating), I have come to the consideration of surgery. Yes. Surgery. Because sometimes bones that are bankrupt cannot be fixed by exercise alone. I will continue to follow your videos. In fact, this one is new to me, and I believe there are some points that will help me with coming down the mountain I have climbed. BUT, it will not give me back what degradation of hip joint has taken. Please give consideration that not all your viewers need to get off our tush. Many are already there. And there is a valid place for skilled, experienced, professionally intentioned surgeons. I would welcome some focus on surgery prep, and surgery rehab.

[@dtoad5576]

1:07 a tiny moment there @Uprighthealth check that

[@YTnh2n]

Hello, I cannot activate my hip flexors at all. Do you have a video with even easier beginner's exercises to get me started from 0?

[@sarahcannon1624]

I'm LOVING how quickly and regularly your videos are coming to keep me positive and on track with fixing my issues. Thankyoooou x

[@ramizkaraeski299]

Exactly

[@alyssakeezer8681]

Same!!

[@michaelmccormick4989]

Likewise👍. All the way from 🇬🇧 😊

[@vsylve01]

Hi Matt, As a teacher who needs content like this to survive the week of 700+ kids, I also appreciate you putting your learning objectives up front :) Nice format. You are a godsend. xo

[@Uprighthealth]

Bless you for your patience!

[@helenl7967]

ALERT: VERY LONG POST. I was a nurse for 36 years, many of them spent in Intensive Care Units and also a long time in Home Care and Hospice. I saw first hand the ill effects of a sedentary lifestyle, remaining in bed without the benefit of resistance and movement. I was very physically active as part of my nursing career, lifting and moving patients, assisting their movements to get out of bed and standing again after weeks of being in a hospital bed, and for me, plenty of walking back and forth on the units to get supplies, medications, etc. Things were set up differently (in hospitals) than they are now. We actually walked and moved people and didn't rely on, or have many, Physical therapists to be the first one to get someone out of bed. Most of those years, I did some form of regular exercise, too. Anyway, all this to say, now as a retiree, I have struggled to keep the same pace and level of activity that I experienced naturally for 8-12 hours of my work day. The last 24 years of my career were largely sedentary. A spinal tumor severely affected my ability to walk for 10 months until I was properly diagnosed and treated- yeah even nurses can experience incompetence and crappy health care. Anyway, I have been trying to undo the effects of being paralyzed on one side by doing yoga, PT, stretches, myofascial release, Rolfing, Feldenkrais, Pilates, Isometrics. Since my biggest problem was tight hips, quads, pelvic area, lumbar torsion, blah blah blah...I couldn't walk without my upper thigh tightening up, limping as a result- I couldn't walk for exercise or do many other things that I would normally gravitate to. Your exercises and videos have helped me gain so much more flexibility, strength, and movement, I am so grateful!! I bought your Anterior Pelvic Tilt workout and like it. My only challenge has been that I can't cast my phone screen onto my TV in such a way that I can follow along easily. Anyway. YOU HAVE REALLY HELPED ME - I can actually walk without my thigh and hip flexors tightening up. I have a ways to go and these exercises are so beneficial. Thank you for contributing to the human race.

[@rachrbonez1335]

helen! have you tried climbing?

[@sabrinashea198]

Wowzer! Thanks Matt. The one where yo lift your knee in a sitting position but angle the knee slightly towards your midline of your body makes my hip muscles cramp. I had no idea I would be so weak with that angle. 😂 thank you. I need this as my right hip flexor has been so tight for years. I stretch it like crazy to no avail and it seems it just needs strengthening just like the Periformis muscle in the glute area. WowZer! Thank you. ❤️

[@katyesimmons3204]

I’m working to avoid hip replacement surgery so this will be very helpful. Thanks, Matt! You’re my hip hero!!😊

[@guppy0536]

Ive been fighting same thing for yrs but ive noticed ive lost my muscles past couple of months. This inculdes my knees

[@borgullet3376]

Matt brought me back too you guys. Never Surrender, it's about waking up and retraining every muscle and tendon that went into a coma from sitting (the new smoking) way too much and too long. And cleaning up the diet from All chemicals and hormones and feeding yourself what You Need to Rebuild. Then getting proper Deep sleep. Never Surrender to the meatgrinder. Good Luck Everyone !

[@jamesgilmore1684]

I have had osteoarthritis in my left hip for 6 years. All orthopedic doctors I've been to gives anti inflammatory meds offers shot and says I need hip replacement. I have numerous bone spurs. Will these exercises help build and improve my hip so I won't need surgery?

[@guppy0536]

@James Gilmore come to where i live they would LOVE to have your surgery scheduled in a couple wks. Seems like everyone in town has had either shoulder or hip surgery 1 in 4 if was to guess

[@katyesimmons3204]

@@jamesgilmore1684 that is exactly where I am right now. Matt has shown me that using his techniques has helped me build up my muscles around my hips and knees. There are many videos that you can see on his website that can help you see why rest,ice,injections,pills and surgery (riips) don’t work. Do your research. You won’t regret it.

[@sherri.]

I’m just learning about hip flexors. I put one foot up on my bedroom dresser to give my hip a good stretch. I will now incorporate these exercises as well. I appreciate your instructions!

[@rosiesgirl1wilson330]

I will let you know if my PT notices an improvement. You are hysterical !!! Keep it up!

[@jillk1241]

I had knee replacement December 1 and my PT has me working on hip flexor strength. I can’t believe how weak my hip flexor is. Thanks for the timely video. I will definitely incorporate these into my routine.

[@suejohnson6254]

Thankyou for always explaining every move so clearly. You have a true gift of simplifying the reasons for doing an exercise and appealing to every level of fitness with progressive suggestions. You are the BEST!❤

[@sabrinashea198]

Feels better already Matt. You are a genius. ❤😮

[@Bowruss]

Matt is miraculous ❤

[@ShipCreek]

I JUST HAD TO TELL YOU, 🥳🎉 I DID MY FIRST PAINLESS UNSUPPORTED SQUAT🥳 it took me 6mths but I wasnt removing it from my stretch routine. THANKYOU THANKYOU THANKYOU. My future is going to be soooo different now🥳😁👍🏻

[@Uprighthealth]

HECK YEAH! CONGRATS!

[@JoanAMarks]

All the exercises are extremely helpful. They really work!

[@emazey5044]

Dang super tight! Just hanging out in that first one made a big difference! Will work on stretch and build up to the strength part. I think this is what's been missing in my routine! Thanks! 👍🌟😊

[@faridfaruqi3077]

Thanks Matt you're one of the Best.

[@kdcbattlecreek]

I've just started doing these! I realize I've sat too much over the last 2 years and not done to fatigue.

[@ananddua3921]

Sir, thanks for sharing valuable information with us.

[@carlamcmullen1]

Great. Very clear and informative. Also your voice is very warming.

[@colbr6733]

Very interesting how much emphasis you put on discovering your own range of movement and exercise to gradually build strength in those weaker areas. Very useful, thanks.

[@lh5670]

Your videos are really great! I struggle with overall deconditioning. You mention it in some of your videos (really basic moves to wake certain muscles) but I’m never sure what to focus on. I’m trying hip flexors at the moment, but I have back pain and generally tight muscles that seem to feed into each other. I sit because I’m weak and in pain, but I am in pain because I sit… a video on basics to get moving again would be amazing!

[@richardm9688]

Good exercises - Thank you. My lower back popped a few times on the downward motion, on my weaker side, then it stopped.

[@niralivyas651]

Superb explanation!! Many thanks 💐

[@sylphidstriker6909]

Adding these to my routine, thanks

[@nakotaapache4674]

Thanks for the great and understandable advices

[@PatriciaDawn3]

thank you so much!

[@burgessfamily5268]

Thanks for your help

[@robyn3349]

Thank you!

[@saleemahfareed4790]

Thanks for sharing 😊👍🏾

[@uhnborhn5032]

great video, thank you

[@lauratempestini5719]

Thank you for demonstrating and explaining the terminology!!! We hear terms and have vague ideas of their meanings.

[@barbarasauve]

Just had a session with my Naturopath/Chiropractor recently and she suggested I do more lifting my knee up towards my chest movements and now here are some wonderful exercises with those exact movements! Perfect synchronicity!

[@saudalanazi864]

excellent ...many thanks

[@AnnoyedFoliage-bf3bq]

Thanks 🙏

[@nubbyrose87]

Thanks for the tip in your email on yin yoga. I’m really enjoying it.

[@johnfitbyfaithnet]

Thank you for the laughs!

[@kriswhelan9401]

I needthis!

[@kdcbattlecreek]

Thanks! I can communicate better with my PTs. They have all been pretty good, but I get assigned a new one almost every year.

[@Uprighthealth]

Thanks for your support!

[@Joy80JJ]

Hey Matt how about a shirt that says ...ATM...Always Think Muscle... I would definitely buy.

[@Uprighthealth]

Will get on that! 💪

[@nomadflbh]

🙏🏾much thanks

[@Uprighthealth]

You’re welcome 😊

[@PEACHES2591]

Good Info

[@mirandaalexander4202]

I have been having trouble with my hip flexors for years but always thought it was because they were TOO TIGHT!!! Well they are but now I see how WEAK they are too these are great exercises. Thanks

[@patriciabruce7763]

Thanks!

[@Uprighthealth]

Huge thanks, Patricia!

[@patriciavarga4084]

Thanks Matt! I feel like I’m in school 😁

[@susans5726]

Hi, these gentle but challenging exercises are amazing! I love that they can be done without getting up and down on the floor. What is the bench that you are using? I think something like that would be helpful to have at home.

[@I_Meant2DoThat]

I’m a 14 year old boy and I play basketball, lately I have been running a lot durin basketball practice, running very hard and a lot…. I think this caused a strain in my leg because it became really hard to lift my knee upwards and it hurt really bad at my hip area, I’m going to start stretching it and doing this

[@patriciavarga4084]

“Rent free in my house” 😆

[@ivw685]

Wow. In the straight leg raise exercise, i can barely lift my leg up without pain! Ive had pain when lifting my right leg for years (notably when getting out of the car or leaning over and lifting my foot to put on shoes, socks, etc.) I knew my muscles were weak (not tight, weirdly), but i didnt realize they were THAT weak. Hopefully, these exercises help me out!

[@boineelosetlhora7124]

Good Morning @HSU,Last year i was diagnosed with Transverse myelitis which left me paralyzed got a Vitamin B12 dose which helped, I went from wheelchair ,walking frame, crutches to having a bit of slight imbalances. I first did some stair exercises which helped strengthen my lower body,i graduated to running which massively helped too. But now the running doesn't help because running feels more like im straining and injurying my body now. I stretch my body and it feels like my nerves need some ironing out🤣🤣🤣I went through your KZbin videos,im wondering which exercises will help.

[@mspeaches1977]

Thanks I'm doing these exercises while I'm watching I can feel the tightness with the lying down exercise imma do these every other day if not everyday can I do them daily??

[@TheBlakia]

I would love to see some exercises that help with shortend hip muscles/flexors in the front of the hip caused by sitting a lot. My hip hurts after sitting for a while now and it leads to hardend facies in my tights that are super painful. I try to stretch that part but it never seam to help for long

[@Rissy617]

I've seen videos by him and others (including briefly in this video) that discuss how weak muscles feel tight and painful so instead of just stretching you should focus on strengthening them. I think he says "atrophy aches". You should try what he recommends in the video 🙂

[@Moness1973]

Thanks

[@Uprighthealth]

Big thanks to you!

[@andrefarinha419]

Just run up hill or up stairs ahahah It´s great too, and works a bunch of muscles !! Great video, it make sense to do this once or twice a week to expand the range of motions of our legs. Thank you

[@lauratempestini5719]

An observation in doing the seated can can; it seems easier to have the opposing foot planted on the floor for stability.

[@nattywho]

What about when your hip flexor is in injured already? This thing hurts and until this video, I couldn’t understand why I feel pain in my groin and dull aching pain going down to my knee…outside of my hip flexor being in pain! I’ve looked at several videos and I do believe my issue is weak hip flexors and not tight…they’re pretty flexible! I never did exercises just for my hip flexors, but I did a lot of squats, deadlifts and lunges…and, sitting for work!

[@moondrop3013]

It would be good if he responded to this as I have the same issue.

[@primalperry5667]

I've found for me it's hard to find the right resistance for a bit and that's something that I'd bet hangs a lot of people up. I like how you talk about starting at a certain point and then you can add a little or not, depending on how difficult it was. I try to keep the effort down closer to 50% for the first two weeks or so to work on joints and connective tissue before really kicking in the muscles and pushing that effort level up. Does that seem like a good approach to strengthen joints? As I get older, I find that it's important to try to work joints specifically or my muscles will overpower the joints and cause injury

[@YTuberosity]

Does your FAI fix program address a hip that is stuck in external rotation due to cam or pincer hip impingement? i.e. being able to restore hip internal rotation with impingement?

[@judithmargret5972]

This exercise was fairly easy as I do very similar in my knee exercises.. thank you.

[@Fargosportsmassage]

You r a real Doctor….I do therapy also

[@raymondmccarthy4675]

Question. Have some hip flexor pain. The shortening exercise seared causes no pain the lying on does. How can I regress a laying one? Sets reps ? Days per week? Many thanks

[@vonfischernreinhard2655]

Danke!

[@Uprighthealth]

Huge thanks!

[@alijoyce1081]

Hi Matt .. if I do these I find my knees hurt on medial side .. any tips? Thx

[@tyharris78]

I’ve had a “pain in my ass” for a while now , a variation of this fatigued most of it out.. THANK YOU sir Matt thank you

[@guppy0536]

Thank goodness 😅😂having same problems 😮😅 BUT I AM A PAIN IN THE ASS😂😂

[@tyharris78]

@@guppy0536 you overstayed your welcome over here friend it’s TIME TO GO !!

[@robin472]

For the bench strengthening, what about a person with a weak pelvic floor? Is this exercise helpful or more harmful for that area and I would like you to talk about this more for people struggling with this problem it's hard to know what will help and what will not.

[@lckcyy]

this is so much harder than it looks, even the seated version, no wonder im struggling so much in my ballet extensions... i mean.. i look pretty well built never knew im weak at this

[@jjf609]

Great video. My hip hurts throughout the night & I really think weak & tight hip flexors are the cause For women & men, can heavy boots can be worn until a heavier ankle weight is purchased?

[@IchbinZimmi]

iconic at every mnemonic

[@bg147]

Will pedal clips/cages on bike pedals help train the flexors while riding?

[@ScottYdo]

Thanks Matt Your videos are great. 👍👍🎯

[@bfl4202]

What if your very stiff and your hip joint is restricted. Mobility is not possible on right side to mend to put socks on or tie shoes laces...hoping you have some advise for me.

[@kathyporter6479]

Hi Matt: five years out from a hip replacement. Are all these exercises "safe" to do or should I avoid some of them?

[@obeastness]

I've been working out seriously for the last 2 months, a few days ago I notice when I do the can can or other similar exercises, my left hip joint makes a quiet pop or click sound when I am lowering my leg, there is no pain but I am still concerned, does anyone have any idea what the cause of this could be and what I could do to remedy it?

[@JamieHOTT13]

What does it mean when your hip drops to one side to the right side in a lunge when your right leg is in hip extension & you can't get in full hip flexion like elevated lunges??

[@giuseppevittoria3098]

Ok Matt !!!

[@endadunne7017]

What are the first 2 exercises called you went through ?

[@ilvrbts2339]

Any idea what might cause my hips to pop on the way down? When laying on my back

[@hundekacke]

When I tried the touch your toes now video I realised, that the outside mussels on the hips are the reason why I often get cramps if the hips are wide ned.

[@sarajah4him]

Dear Dr, my flex muscles burn terribly when I try to walk for more than 5, should I start with the sitting leg lifts? Thanks

[@DLSacks]

So I have a question here. My hip flexors are terrible and I've started realizing how to feel them again, stretch and strengthen. But if you told me right now, stand on one foot with your other knee raised and bent at 90 degrees I can get it up there and do it no problem. I can pose as the karate kid about to do his signature kick. Now if I start to do the can-can lift and think about my hip flexors I can barely lift my leg. So the question: what muscles am I using when I bypass my hip flexors? How do I make sure I'm engaging those muscles and my hip flexors in an exercise that takes me through a full range of motion?

[@lauratempestini5719]

What is the difference between hip flexors and Psoas Major

[@williambreen4290]

As someone who appreciates the content on your channel I was wondering if you had a physical therapy or exercise routine to progressively correct what they refer to as duck feet.

[@ErnieLearn]

The can can and especially the seated can can are exactly when I feel the pain I'm my hip flexor. Should I still do them, or is a sign I should NOT do these exercises?

[@vitor301980]

So are old school sit-ups a good way to train one’s hip flexors?

[@annagrigoryan7339]

what if i get low back pain doing this exercise,

[@user-jk2he7nl2o]

I dont know what isthe bigger problem for my hip flexion, i have very little rom, partially because my flexors are really weak, partially because i have very tight hamstrings and calfes. I dont know what should i prioritise, streching hamstrings or strenghtening flexors

[@HarryFount]

I get 2 hip pops when I raise my leg on both sides. Is that normal?

[@profe3330]

Speaking of sports that require "weird stuff," how about a show for equestrians? I watch your shows regularly already, but I'd love to know more. Riders need hip and core exercises for very precise movements in the saddle, and very few physical therapy channels address things like that.

[@jukip1485]

The only exercise I’ve been given was as a beginner for tight ankles. I don’t ride anymore but I would like to learn more about core muscles too. I just do some cross training now..(different sports). I row and was having trouble in swell and rough water. I started kayaking in tippy craft where you rotate and use you legs to drive and lots of balance. It helped my rowing soo much.....I had been doing planks and squats and a few others before that which helped in flat water. Maybe the kayaking was helping recovery from unusual positions? Anyway when I was riding I didn’t know anything to do on land that helped....I wish I did cause I could only handle my horse if I was riding almost daily......I was too unstable and she shied more and wasn’t confident with me if I was unstable (I was probably confusing her with odd movements and then that viscous circle that happens when you both loose confidence in each other ).

[@profe3330]

@@jukip1485 Yep. I feel your pain. My mare (an Arabian, of course) is also pretty unforgiving. If you're not very, very precise in your aids, you end up in the next county! 😂

[@jukip1485]

@@profe3330 mine used to shy sideways then spin and go back the way she came. Stock horse that was western and stock horse trained. So knew all the rollbacks and spins and haunch turns.....in a big paddock if she freaked she wouldn’t run in a circle she would run straight at fence and right at the last second pull up and spin and bolt the opposite direction ha ha......sort of not funny though

[@LauraSFB]

I feel my hip bones crack/reaccomodate when I do these exercises. What could that be?

[@melissapereira6957]

talk about groin pain

[@yusofamin7129]

❤❤❤❤✌✌✌🙏🙏👍🏻

[@yvonne3903]

I can only do 3 on my weaker side sitting.

[@flashqueena979]

While I'm not suggesting this for anyone else, I've been doing this exercise while on long road trips when I'm in the driver's seat with cruise control engaged. Now I see what I'm gaining with this activity! Thank you for the explanation of benefits for this and all the exercises and for your important catch phrase: Always Think Muscle!

[@jonathanhadley3713]

I'm unable to gring my right knee up to my chest:-(

[@amalgamating]

Lmao you are really funny

[@luckydubefan808]

You need two Ottomans for that exercise

[@SaintTrinianz]

Hip flexors atrophy because they are locked short. Even a small degree of constant contraction will throw muscles out of balance CHEMICALLY due to the constant flow of calcium ions, leaving them frozen and exerting 24/7 strain on the bones and joints to which they attach. This is compounded by the fact that when we are sitting, it's usually near a source of emf (vehicle motor, computer, router, modem, cash register, etc) Strong electromagnetic frequencies will trigger the voltage-gated calcium channels on the membranes of excitable cells like muscles cells, nerve cells and glial cells. This allows excess (excitatory) calcium ions into the cells and causes a serious disruption in calcium metabolism. Keep in mind, your heart is a muscle. This disruption in calcium metabolism also negatively effects the electron transport chain in our mitochondria, causing metabolic dysfunction. I'm all for corrective exercises but I don't see much value in 'strengthening' a frozen muscle group. A combination of hydration, magnesium and red light therapy, avoiding emf exposure plus gentle brief and frequent hip extension will be a more effective and comprehensive solution.

[@christinagutierrez817]

I think if it's tight, it's weak. So RAS (Release, Activate and Strengthen) is what I do most of the time with my client.

[@brucejensen3081]

​@@christinagutierrez817 well that depends if it's an underuse or overuse issue.

[@Br1cht]

Is it even science without pills and knife-work?

[@latishaperry1358]

Thank you!