Standing Hip Flexion
Standing tall and holding a chair or counter, you lift one knee in front of you until the thigh is level, training the hip flexors with bodyweight or an ankle weight. The hip flexors lift the leg with every step, so choose it for walking, stairs and balance.
Updated
Primary muscles: Hip Flexors. Supporting muscles: Core. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand tall beside a sturdy chair or counter with one hand resting on it.
- Set the feet hip-width apart and shift your weight onto the leg nearest the support.
- Brace the core and keep the standing knee soft.
- Lift the outer knee in front of you for a count of 2 until the thigh is level with the floor, or as high as you can without leaning back.
- Pause for one count at the top.
- Lower the foot to the floor for a count of 4.
- Finish all reps on one side, then turn around to work the other leg.
Watch for
- Leaning the torso back to lift the knee higher.
- Rounding the back to bring the chest toward the knee.
- Letting the foot drop instead of lowering it.
Breathing
Exhale as you lift, inhale as you lower.
Tip
Do 2 sets of 10 per leg. Once they feel easy, strap on an ankle weight and log it as the weight.
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