Hips and adductors
Hip Flexor March
The Hip Flexor March is a strength exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 64%, quads (rectus femoris) 18% and lower abs 6%.
How to do it
- Stand tall with feet hip-width apart and hands on your hips.
- Brace your core and shift your weight onto one leg.
- Drive the other knee up until the thigh is at least level with the hip.
- Hold for one second, then lower the foot to the floor under control.
- Alternate legs in a slow, steady march for the planned reps.
Tips
- Pull the toes up toward the shin as the knee rises.
- Stay tall: the knee comes up to you, you do not lean to it.
Common mistakes
- Leaning back to get the knee higher.
- Rounding the lower back at the top.
- Stomping the foot down instead of placing it.
Muscles worked by the Hip Flexor March
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting the thigh toward the trunk trains iliopsoas with rectus femoris assisting; the lower abs keep the pelvis from tipping.
Hip Flexor March alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the Hip Flexor March work?
Mainly the hip flexors. The quads (rectus femoris) assist.
Is the Hip Flexor March good for beginners?
Yes. The Hip Flexor March is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hip Flexor March?
For example the Cable Hip Flexion, Multi Hip Flexion and Psoas March. They train mostly the same muscles, some with different equipment.
How do you make the Hip Flexor March harder?
Add weight or reps, or move on to the Psoas March.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.