The hip flexor is one of the most underestimated muscle groups in the body – yet it plays a central role in everyday movements such as walking, sitting, or lifting. A shortened or weak hip flexor can contribute to back pain, hip problems, or poor posture . In our " Workout of the Week," we present you with an effective hip flexor workout consisting of mobilization, stretching, and strengthening exercises . Whether for office workers, runners , or strength athletes – this session is worthwhile for everyone.
Why train the hip flexors?
The hip flexor — also called the iliopsoas — connects the spine to the thigh. If it's tense or inactive, the entire musculoskeletal system becomes unbalanced. A targeted hip flexor workout offers numerous benefits:
- better hip mobility
- Stabilization of the body core
- Relief of the lumbar spine
- better performance in leg and core exercises
- Prevention of muscular imbalances
Regular training is crucial, especially in everyday office life, where sitting for hours shortens the hip flexors. The hip is the link between the upper and lower body – well-functioning hip muscles improve your overall body mechanics. Regularly stretching and strengthening your hip flexors can prevent long-term discomfort and improve your athletic performance.
The 30-minute hip flexor workout plan
You need: Exercise mat , possibly stretching band , weight bench or box
Exercise 1: Low Lunge Hold
- Goal : Stretching the hip flexor
- Execution : In a lunge position, stretch your back leg out, push your pelvis forward, and keep your upper body upright. For more intensity , you can raise your arms above your head.
- Duration : 3 x 30 seconds per page
Exercise 2: Dynamic hip extension with band
- Goal : Mobilization and activation
- Execution : Attach a resistance band to your ankle and move your leg backward, keeping your hips stable. Optional: lean your upper body slightly forward.
- Repetitions : 3 x 12 repetitions per side
Exercise 3: Leg raises while lying on your back
- Goal : Strengthening the hip flexor muscles
- Execution : Lie on your back, raise one leg straight, slowly lower it, and switch sides. Place your hands at your sides .
- Repetitions : 3 x 15 repetitions per leg
Exercise 4: Hip extensor on weight bench
- Goal : Dynamic mobilization
- Execution : Lying on the weight bench, let your leg hang over the edge and lift from the hips . Make sure to perform the movement in a controlled manner and without momentum.
- Repetitions : 3 x 12 per side
Exercise 5: Frog Stretch
- Goal : Deep hip opening
- Execution : Knees on the floor, feet outward, and slowly push your buttocks back. Keep your back straight.
- Duration : Hold for 2 x 60 seconds
Exercise 6: Seated Psoas Stretch
- Goal : Specific stretching of the iliopsoas
- Execution : Sit upright, with one leg stretched out long, the other bent and placed behind you. Your hips remain parallel to the floor.
- Duration : 2 x 30 seconds per page
Extension: Further exercises for more effectiveness
To make your training even more effective, you can include additional exercises in your plan:
Hollow Body Hold
Strengthens the lower abdomen and improves pelvic stability – important for relieving pressure on the hip flexors.
Leg Circles from the supine position
Combine mobility and strength – particularly useful as a warm-up or intermediate exercise.
Hip lifts with weight
Use a dumbbell or weight plate on your pelvis and lift your glutes in a controlled manner. Strengthens the posterior chain and corrects any imbalances.
Combination with strength exercises
A trained hip flexor develops its full effect when combined with functional strength training . You can complement this workout with the following Atletica equipment :
- Multi-press : for controlled squats and lunges
- Dumbbells : for single-legged lunges and hip raises
- Power Rack : for static holding exercises and squats
Barbells can also help you incorporate complex movements like Romanian deadlifts into your workout — one of the best exercises for strengthening your hip muscles overall.
Tips for effective hip flexor training
- Regularity : Plan 2–3 times per week
- Warm -up : 5–10 minutes of easy cardio (e.g. B. Indoor bike or jumping jack for men)
- Breathing : Breathe calmly and deeply while stretching
- After training: light rolling out with a fascia roller supports regeneration
- Pay attention to balance: For healthy hips , the gluteal muscles (gluteus maximus and medius) should also be trained specifically
- Change your daily routine: regularly interrupt long periods of sitting, use a height -adjustable desk
With these tips, you can get the most out of your training and create lasting changes in your mobility and strength.
Conclusion: Hip flexor workout for a mobile and pain-free everyday life
The hip flexor workout isn't just important for athletes — it's aimed at anyone who wants to stay flexible, upright, and productive . With targeted stretching and strengthening exercises, you'll bring more dynamism to your movement patterns and effectively prevent discomfort. The combination of activation, mobilization, and strength training with high-quality equipment from Atletica makes your training holistic and effective.
You can find the right accessories in the Atletica online shop .
