Home › Exercises › Standing Hip Flexors

Standing Hip Flexors

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Quadriceps. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Isolation · Static

Primary muscles: Quadriceps

How to perform Standing Hip Flexors

  1. Step 1. Stand up straight with the spine vertical, the left foot slightly in front of the right.
  2. Step 2. Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.

Frequently asked questions

Which muscles are primarily targeted during standing hip flexor exercises?

The movement primarily targets the iliopsoas and the rectus femoris, which is part of the quadriceps group. These muscles work together to lift the femur toward the torso while maintaining an upright posture.

What is a common form mistake to avoid during this movement?

Avoid leaning the torso backward or arching the lower back to create momentum. Keep the spine neutral and the core engaged to ensure the hip flexors are performing the actual lift.

How can a beginner modify the exercise if they lack balance?

Beginners should perform the exercise while holding onto a wall or a sturdy rack for support. This allows the trainee to focus on the quality of the hip contraction without being limited by stability.

What is the recommended set and rep range for hip flexor strengthening?

Perform 2 to 3 sets of 10 to 15 controlled repetitions per leg. Focus on a brief pause at the top of the movement to maximize muscle fiber recruitment and end-range strength.

How can I increase the resistance without using a machine?

Resistance can be increased by looping a small cloth band around the feet or using ankle weights. Ensure the movement remains slow and controlled to prevent the hip flexors from snapping at the bottom of the rep.

Sample sets & reps for Standing Hip Flexors

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

Want a workout that includes Standing Hip Flexors and 870+ other exercises? Try the AI Planner — 2 weeks free