Hip flexors
The muscles at the front of the hip that lift the thigh toward the body, driving the knee up in running and kicking.
Overview
The hip flexors are a group of muscles at the front of the hip that connect the lower spine and pelvis to the top of the thigh bone. The best known is the iliopsoas, which runs deep through the front of the hip.
Their main job is flexing the hip — lifting the thigh toward the torso. This is the movement behind raising the knee in running, marching, climbing stairs and kicking.
Good to know
- Drive the knee lift in running and sprinting
- Involved in kicking and quick changes of direction
- Long periods of sitting keep them shortened, so many people add gentle hip mobility
Where it’s used
Sports this relates to:
Running
The most accessible endurance sport — no venue, just shoes and the open road or trail.
Football
The world’s most popular team sport — endless running, teamwork and community in one game.
Cycling
A low-impact endurance sport that doubles as transport, exercise and adventure.
Exercises that work the hip flexors
Dead bug
A floor core exercise where you extend opposite arm and leg while keeping your back settled.
Sit-up
A classic core exercise where you lift your torso from the floor toward your knees and back down.
Russian twist
A rotational core exercise where you twist your torso from side to side while seated and leaning back.
Mountain climber
A dynamic exercise where you drive your knees toward your chest one at a time from a plank.
High knees
A running-in-place cardio drill where you lift the knees high with a quick rhythm.
Explore across the knowledge base
Follow the threads that connect Hip flexors to the rest of SocialSportHub.
Training methods
- Mobility TrainingMobility training works on moving your joints actively through their full range, combining control and flexibility so movement feels free and easy.
- Flexibility TrainingFlexibility training uses stretching to gradually improve how far your muscles and joints can comfortably lengthen and move.
Recovery
Training plans
- Weekly Movement PlanA relaxed example of building more general movement into an ordinary week, mixing walks, gentle mobility and everyday activity rather than formal workouts.
- Mobility Routine WeekA gentle example week of short mobility sessions that move the main joints through easy, comfortable ranges to help you feel loose and move well.
Movement patterns
- GaitThe cyclic, alternating single-leg pattern of walking and running that carries the body across the ground — the base of most field and endurance sport.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
- AccelerationThe athletic pattern of building speed from a standing or slow start by driving large horizontal forces into the ground to project the body forward.
- BackpedalControlled backward locomotion performed while facing forward, staying low and pushing off the balls of the feet in short strides to stay reactive and keep play in view.
- BoundAn exaggerated, horizontal springing stride that transfers from one leg to the opposite leg with a long flight phase, amplifying the mechanics of running.
Movement comparisons
- Hinge vs SquatHinge vs Squat: how these two movements differ, what they share, and how to tell them apart — from mechanics to the sports that use them.
- Hinge vs LungeHinge vs Lunge: how these two movements differ, what they share, and how to tell them apart — from mechanics to the sports that use them.
- Kick vs StrikeKick vs Strike: how these two movements differ, what they share, and how to tell them apart — from mechanics to the sports that use them.
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How this page is maintained
- Content type
- Muscle group
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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