Hips and adductors
Hip Flexor Raise
The Hip Flexor Raise 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 next to a wall or rack and hold it lightly with one hand.
- Brace your core and keep both legs straight.
- Lift one straight leg forward as high as you can without rounding your back.
- Hold the top for one to two seconds, then lower the leg under control.
- Alternate legs for the planned reps.
Tips
- Keep the knee locked straight so the hip does the lifting.
- Point the toes up to help keep the leg straight.
Common mistakes
- Bending the knee to lift the leg higher.
- Leaning back or rounding the lower back.
- Kicking the leg up with a swing.
Muscles worked by the Hip Flexor Raise
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 Raise alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the Hip Flexor Raise work?
Mainly the hip flexors. The quads (rectus femoris) assist.
Is the Hip Flexor Raise good for beginners?
Yes. The Hip Flexor Raise 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 Raise?
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 Raise 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.