Hip Flexor Exercises

EXERCISES

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