Lying Hip Flexor

Lying Hip Flexor

The Lying Hip Flexor exercise is a highly effective movement that targets the muscles in your hip flexors, which are located in the front of your hips. It is a fantastic exercise for individuals looking to increase hip flexibility, improve lower body strength, and correct imbalances caused by sedentary lifestyles or long periods of sitting. To execute the Lying Hip Flexor exercise, you will need a comfortable exercise mat or a cushioned surface. Begin by lying flat on your back with your legs extended in front of you. Place your hands by your sides for support and relaxation. Start the movement by slowly bending your left knee, bringing it toward your chest. While maintaining a controlled motion, grab your left knee with both hands and gently pull it toward your chest until you feel a comfortable stretch in the front of your hip. Hold this position for around 20 to 30 seconds while focusing on deep breathing and relaxing any tension in your body. After completing the stretch on one side, repeat the same process with your right knee and hold for the same duration. It's important to note that you shouldn't force the knee toward your chest; the stretch should be gentle and comfortable. Incorporating the Lying Hip Flexor exercise into your routine can not only help alleviate tightness and discomfort in the hip area but also contribute to improved overall flexibility and mobility. Add it to your warm-up or cool-down routine or use it as part of a stretching program to enhance your overall fitness level. Remember, always listen to your body and adjust the intensity and duration of the stretch according to your comfort level.


  • Lie on your back on a mat or a comfortable surface.
  • Bend your knees and keep your feet flat on the ground.
  • Position your arms at your sides with your palms facing down.
  • Engage your core muscles and flatten your lower back against the mat.
  • Slowly bring one knee towards your chest, keeping the other foot on the ground.
  • Hold the stretch for a few seconds and then gently lower your leg back down.
  • Repeat the movement with the other leg.
  • Continue alternating legs for the desired number of repetitions or duration.
  • Remember to breathe deeply and maintain proper form throughout the exercise.

Tips & Tricks

  • Ensure proper form and technique to maximize the effectiveness of the exercise.
  • Engage your core muscles throughout the movement to maintain stability.
  • Focus on the mind-muscle connection by intentionally contracting your hip flexor muscles during each repetition.
  • Gradually increase the intensity or resistance over time to continue challenging your hip flexor muscles.
  • Allow for adequate rest and recovery between sets and workouts to prevent overtraining.
  • Incorporate a variety of other exercises that target the hip flexors to ensure balanced muscle development.
  • Consult with a fitness professional to customize the exercise according to your individual needs and goals.
  • Stay consistent with your training and make the exercise a regular part of your workout routine.
  • Pay attention to your breathing, exhaling on the contraction and inhaling on the release.
  • If necessary, use props such as a folded towel or cushion under your lower back for added support and comfort.


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