Seated Hip Flexion Hold
Strengthen your core & hip flexors with Seated Hip Flexion Hold! Improve stability & posture. Do it correctly for best results!
The Seated Hip Flexion Hold mainly works the core, with help from the quads. You'll need: exercise bench.
Required Equipment
Seated Hip Flexion Hold Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris)
Seated Hip Flexion Hold Variations and Alternatives
How to do the Seated Hip Flexion Hold
Sit on the edge of a flat bench or a stable platform with your legs extended in front of you.
Place your hands beside you for support, either next to your hips or slightly behind you on the bench.
Lean back slightly, engaging your core to maintain balance and stabilize your upper body.
Keeping your legs straight, raise your feet off the floor to form a roughly 45-degree angle with your torso.
Hold the raised position for a brief moment, ensuring your core is engaged and your legs remain as straight as possible.
Slowly lower your legs back down to the starting position without letting your feet touch the floor between repetitions.
Repeat the movement for the desired number of repetitions. If including isometric holds, maintain the raised leg position for a set duration before lowering.
Control the movement and avoid any swinging or momentum, focusing on using the strength of your core and hip flexors to lift your legs.
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Seated Hip Flexion Hold FAQs
What muscles does the Seated Hip Flexion Hold work?
The Seated Hip Flexion Hold mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Seated Hip Flexion Hold?
Exercise bench.
What workout day should the Seated Hip Flexion Hold go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Hip Flexion Hold variations and alternatives?
Similar exercises include the Foot Fixed Sit-Up Stand, Floor L-Sit, Leg Pull and Chair Hold Leg Raises.
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