Lying Bent-Knee Hip Flexion
Strengthen your hip flexors with Lying Bent-Knee Hip Flexion! A simple exercise for better mobility and core stability.
The Lying Bent-Knee Hip Flexion mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Bent-Knee Hip Flexion Muscles Worked
Primary
Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Lying Bent-Knee Hip Flexion Variations and Alternatives
How to do the Lying Bent-Knee Hip Flexion
Start by lying flat on your back on a comfortable surface, such as an exercise mat. Keep one leg straight on the ground and bend the knee of the other leg with your foot flat on the floor.
Engage your core muscles by slightly pressing your lower back into the floor to stabilize your spine.
Slowly lift the bent leg off the floor while keeping the knee at the same bent angle, raising your thigh towards your chest.
Lift until your hip is at about a 90-degree angle or as far as comfortable without straining, ensuring you maintain control and do not swing the leg.
Hold the position briefly at the top of the movement.
Slowly lower your leg back to the starting position with your foot flat on the floor.
Repeat the movement for the desired amount of repetitions before switching legs.
Remember to breathe steadily throughout the exercise, exhaling as you lift your leg and inhaling as you lower it back down. Ensure the movement is controlled and focus on using your hip flexors to perform the lift.
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Lying Bent-Knee Hip Flexion FAQs
What muscles does the Lying Bent-Knee Hip Flexion work?
The Lying Bent-Knee Hip Flexion mainly works the core, with help from the quads. The main muscles are the iliopsoas.
What equipment do you need for the Lying Bent-Knee Hip Flexion?
None. The Lying Bent-Knee Hip Flexion is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Bent-Knee Hip Flexion go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Bent-Knee Hip Flexion variations and alternatives?
Similar exercises include the Cable Lying Hip Flexion, Cable Lying Single-Leg Hip Flexion, Bodyweight Standing Hip Flexion and Knee Pull & Lumbar Rotation.
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