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Hip Flexor Strengthening ~ Action Plan

Poor hip flexor strength can cause pain in your lower back. I’ve created this easy, no-fuss, minimum equipment workout to strengthen this area. To better health - Leon W.

  • 40 minutes
  • Beginner
  • Body weight
  • Quadriceps · Abdominals
Mobility Build muscle Pilates

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Exercises

Floor Exercises

No equipment needed for these

Deadbug
  • Abdominals
  • Beginner
Set Reps
1 12
2 12
Lying Toe Tap
  • Abdominals
  • Beginner
Set Reps
1 12
2 12
Lower Back Rotational Stretch
  • Lower Back
  • Beginner
Set Time (s)
1 30
2 30
Leg Raise (One Leg)
  • Quadriceps · Abdominals
  • Beginner
Set Reps
1 12
2 12
Lying Leg Circle
  • Quadriceps · Abdominals
  • Beginner
Set Time (s)
1 20
2 20

Seated Exercises

Grab a chair/plyo box/bench for these

Seated Leg Raise
  • Quadriceps
  • Beginner
Set Reps
1 12
2 12
Sit to Stand
  • Hamstrings · Quadriceps · Glutes
  • Beginner
Set Reps
1 12
2 12

Standing/Wall Exercises

Do these near a wall

Knee Raise to Hand
  • Quadriceps · Abdominals
  • Beginner
Set Time (s)
1 20
2 20
Marching Wall Sit
  • Quadriceps · Hamstrings · Glutes · Abdominals · Pelvic Floor
  • Beginner
Set Reps
1 16
2 16
Wall Squat (One Leg)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Set Time (s)
1 20
2 20

Isometric Stretches

On the second set switch legs

Knee to Chest Stretch
  • Hamstrings · Glutes · Lower Back
  • Beginner
Set Time (s)
1 12
2 12
Figure 4 Stretch
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Time (s)
1 12
2 12

Created by

Leon Ward’s BurnIt
Personal trainer

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