Standing Hip Flexors
How to do the Standing Hip Flexors
- 1
Stand up straight with the spine vertical, the left foot slightly in front of the right.
- 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.
How to program the Standing Hip Flexors
Sets and reps
As an isolation movement, the Standing Hip Flexors is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Hip Flexors is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Standing Hip Flexors work?
The Standing Hip Flexors primarily targets the Quadriceps.
What equipment do I need for the Standing Hip Flexors?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Standing Hip Flexors should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
