What Are Hip Flexors

The hip flexors are a group of muscles toward the front of the hip. They help you move, or flex, your leg and knee up towards your body. A hip flexor strain occurs when one or more of the hip flexor muscles becomes stretched or torn

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Jackson Sayers, B.Sc. (Kinesiology), discusses ankle-weight assisted hip flexor strength exercises.

Quiz: Do You Understand Abdominal & Hip Strength?

Test your knowledge by answering the following questions:

Questions
True
False
1

The hip flexors include the iliacus, pectineus, psoas major, rectus femoris and sartorius muscles.

Explanation:
The hip flexors include the iliacus, pectineus, psoas major, rectus femoris and sartorius muscles. From walking to bending over, you use them in a variety of daily activities.
2

Any time you perform exercises that activate the abs, the hip flexors are activated as well.

Explanation:
Your core muscles are connected to the hip flexors. Any time you perform exercises that activate the abs, the hip flexors are activated as well.
3

There is no link between exercise and mental health.

Explanation:
Studies show that exercise may help reduce symptoms of stress, anxiety and depression. Exercise releases powerful chemicals such as endorphins and serotonin, which improve mood and feelings of well-being. It can lower cortisol (also called the “stress hormone”) levels and support nerve cell growth in the hippocampus, a region of the brain that helps regulate mood.
4

Seated knee extensions can be a good post-surgery exercise after a hip replacement.

Explanation:
Following a hip replacement, your physical therapist may recommend seated knee extensions to help strengthen the hip. Sitting on a chair, you will raise your surgical leg (ask your PT how many repetitions to do).
5

Avoid eating complex carbs before a workout.

Explanation:
Complex carbs will slowly release energy during and after a workout. Foods with simple sugars will break down quickly, which can result in fatigue. Look for foods rich in complex carbs such as multigrain bread, beans, bananas, berries and sweet potatoes.
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Jackson Sayers, B.Sc. (Kinesiology), discusses hip flexor stretches to build flexibility.

Hip Flexor Strength Exercises

For the advanced motion with the ankle weight for your hamstring, simply get yourself onto the ground, get your other leg up into a 90 degree angle, and start to lift the leg up and down.

What you want to be thinking about is a nice, steady pace, 10 to 15 reps, always thinking about the stability of your stomach, firing up of your ass, keeping your core very stable.

And from there it’s a very simple motion straight up and down, keeping your foot in a flex position and 90 degrees, nice and steady, up and down.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Hip Flexor Stretches

A very effective hip flexor stretch that can either be done standing or on the ground simply involves grabbing your ankle behind you leg, pulling it back into a fashion and getting a stretch throughout the whole quadriceps.

If you have a hard time grabbing your leg, you can always use a towel or some tubing to get it. But you’ll want to simply pull it in, fire up your quad, tighten up your stomach, and pull the muscle. Local Personal Trainer 

You want to be putting resistance against your hand with your foot, and give it a little push. It’s a very effective stretch at loosening up the quadriceps that gets extremely tight when you’ve been sitting a lot. Local Athletic Therapist 

I like to do this hip flexor stretch before the bike, or after the bike, or if I’m going to do some walking on the treadmill. It really helps loosen up my quadriceps before I start my cardiovascular. Local Kinesiologist

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Local Kinesiologist

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Ryan Wight

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Mr. Tim Battaglia

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Mr. Jeff Ransome

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Megan Grantham

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