The hips are a cornerstone of lower-body strength, mobility, and stability. The hip flexors, including the iliopsoas, sartorius, rectus femoris, tensor fasciae latae (TFL), and pectineus, play a vital role in movements like running, jumping, and squatting. Additionally, the deep hip external rotators contribute to rotational stability and balance, making comprehensive hip training essential for performance and injury prevention.

This page provides a detailed guide to hip exercises, targeting the key muscles involved in hip flexion, stability, and mobility. Strength-building movements like cable leg raises, weighted leg raises, and Roman chair sit-ups are included to develop strength and endurance in the hip flexors. For functional training, bodyweight exercises such as hanging leg raises, jack-knifes, and scissor kicks offer effective, accessible options. Advanced techniques like wheel rollouts, suspended pikes, and mountain climbers add a dynamic challenge for stability and core integration.

Stretching is also a crucial component of hip health. This guide includes stretches for the iliopsoas and TFL, such as lunging, kneeling, and wall-based stretches, to improve flexibility, reduce tightness, and support recovery. A focus on the deep hip external rotators ensures balanced development and enhanced hip mobility.

Whether you’re aiming to improve athletic performance, enhance core strength, or prevent injuries, this guide provides all the tools and exercises you need to build strong, flexible, and functional hips.

Hip Flexors

Iliopsoas, Sartorius, Rectus Femoris, Tensor Fasciae Latae, Pectineus

Cable:

• Assisted Wheel Rollout
• Lying Leg Raise
  • on bench
  • Straight Leg
• Standing Leg Raise
  • Straight Leg

Lever:

• Hip Flexion
• Lying Leg Raise
• Vertical Leg Raise

Weighted:

• Decline Sit-up
• Hanging Leg Raise
  • Straight Leg
• Incline Leg Raise
  • arms on pads
• Incline Straight Leg Raise
  • arms on pads
• Lying Leg Raise
• Roman Chair Sit-up
• Seated Leg Raise
• Vertical Leg Raise
  • on Parallel Bars
  • Straight Leg

Body Weight:

• Leg Raises
  • Hanging Leg Raise
    • with ab straps
    • Straight Leg
  • Incline Leg Raise
    • arms on pads
  • Incline Straight Leg Raise
    • arms on pads
  • Lying Leg Raise
    • Alternating
    • on floor
  • Lying Straight Leg Raise
    • Alternating
  • Seated Leg Raise
  • Vertical Leg Raise
    • on parallel bars
    • Straight Leg
• Jack-knife on Ball
• Roman Chair Sit-up
• Scissor Kick
• Wheel
  • Jack-Knife
  • Rollout
  • Pike
• Discs
  • Pike

Suspended:

• Mountain Climber
• Pike

Stretch (Iliopsoas):

• Bentover Lunging
• Kneeling
• Lever
• Lunging
  • On Bench
• Lying
• Sled
• Standing

Stretch (Tensor Fasciae Latae):

• Lying Iliotibial
• Squatting Iliotibial
• Standing Iliotibial
• Wall Iliotibial

Deep Hip External Rotators

Cable

Lever (plate loaded)

Lever (selectorized)

Stretch

EXERCISES