Standing Hip Flexion – Quadriceps and Iliopsoas (Thigh Muscles)

Disclaimer: You should discuss your health risks, previous injuries, and current treatments with your provider or physical therapist before starting any exercise program.

Beginner

1. Stand with your legs shoulder width apart.
2. Hold onto a stable chair or table for support.
3. Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back.
4. Keep your knee straight, toes pointed and kick your leg forward in a slow and controlled motion.
5. Return to the starting position.
6. Repeat 10-15 times, 3 times in a row.
7. Repeat with opposite leg.

Advanced

1. Perform the same exercise as described above with a light cuff weight around your ankle. Start with ½ to 1 pound weight.
2. You are ready to add weight when you can do three sets of 12 repetitions for two sessions without difficulty or you rate the difficulty of the exercise as a 1-2 on a scale of 0-10.

The following videos demonstrate hip flexion without weights and with weights.