November 15, 2018

Tips for Stronger Hip Flexors

Everyone wants to cut that v-shape into their midsection, but not many know how to go about making it happen. For one, it takes time in the kitchen, making smart choices with food. You can’t have fat covering up your stomach and love handles hanging around your waist if you want those hip muscles to show.

The other half of the battle is performing the right exercises in the gym to isolate these muscles so that they really pop. Continue reading below where I’ll go into detail on a number of moves you can add to your routine to get these muscles to flare.

Flex Your Hip Flexors

These muscles are absolutely crucial for movement, regardless if you are an elite athlete or just an average joe. These muscles connect your femur (thigh bone) to your pelvis. They are engaged in pretty much every movement that you do, so beyond aesthetic reasons, it is important to keep this muscle group strengthened and toned. Not taking care of these muscles is a shortcut to not being able to move around very well in older age.

Here are a number of things that you can do to make sure they are kept strong, as well as make for an impressive looking physique.

Loosen the Tension

The first step won’t be any kind of resistance exercise, rather it is all about loosening up this area. Most of us spend all day sitting at a desk.

You need to warm these muscles up and release all the tension that is in there. Get yourself a foam roller, or if you don’t have that, you can roll yourself on top of a tennis ball or lacrosse ball.

loosen your hips with a foam roller

Dig really deep into your hip muscle with all your body weight, working out the knots as best you can.


If you do any yoga, you’re already familiar with this pose. Lay flat on your back with your feet flat on the floor.

The above depiction is a little advanced, so for beginners, you can keep your hands flat by your side and your shoulders on the ground.

bridge pose

Thrust your pelvic area to the sky as far as you can. This will stretch out the hip flexor muscles. Keep at the top position for as long as you can, feeling the burn in your pelvis. That’s your hip flexors getting a workout!

do lunges to strengthen hip flexors

Sensing a common theme here? You can do all of these stretches at home!

For this one, stand straight up with your feet together. Take one long step forward with one foot.

With the other leg, bend your knee and bring it until it’s only about an inch off the ground. Feel the stretch in your pelvis.

Maintain this low position for 10 seconds, then return to the starting position and repeat the exercise with the other foot.

In Conclusion

The key to all of these exercises is stretching and isolating the pelvic muscles to keep the hip flexors strong. You can perform these anywhere, so do them regularly! This is just the tip of the iceberg, but you get the idea. You can also do mountain climbers, leg raises, squats, and hip flexion to target this area. The important part is just keeping this area limber and strong as it is crucial for all movement.

Keep up with these exercises, follow a proper diet, and you’ll be shredded in no time!


Claire Owens occasionally pulls herself away from pilates class long enough to contribute her opinions on health products and topics. When not working out, she enjoys pampering her Yorkie with lavish treats and days at the spa.

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