Standing Hip Flexor Raise
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The Standing Hip Flexor Raise is a bodyweight strength exercise that involves standing tall and lifting one knee toward the chest while maintaining balance, targeting the hip flexors through controlled flexion. Its primary purpose is to build strength and endurance in the hip flexors, improving hip mobility, stride power, and core stability. Athletes, runners, and those with sedentary lifestyles benefit most, as it counters tight hips from prolonged sitting.
How to Perform Standing Hip Flexor Raise
- 1Stand tall with feet hip-width apart, core engaged, and hands on hips or arms at sides for balance.
- 2Shift weight slightly to one leg, keeping the knee soft.
- 3Slowly lift the other knee toward your chest, flexing the hip while keeping the torso upright.
- 4Inhale as you prepare, then exhale as you raise the knee to parallel (or higher if possible) with controlled motion.
- 5Pause briefly at the top for 1-2 seconds, squeezing the hip flexor.
- 6Inhale as you lower the foot back to the starting position with control.
- 7Repeat for desired reps, then switch sides.
- 8Key form tips: Keep pelvis neutral (no arching lower back); maintain a tall posture; avoid swinging—use slow, deliberate movement. Common mistakes: Leaning back or using momentum instead of hip flexors.