Mobility
Active Seated Hip Flexion
Active Seated Hip Flexion is a seated straight-leg lift that trains your hip flexors to lift and control your leg without help from your torso.
- Beginner
- Isolation
- Low injury risk
- No rest timer
How to do it
- Sit tall on the floor with one leg straight in front of you and the other knee bent, foot flat.
- Place your hands on the floor beside the extended thigh.
- Lift the straight leg until your heel clears the floor.
- Hold the leg at that height for one to two seconds.
- Lower your heel gently to the floor.
Form cues
- Breathe out as you lift.
- Keep your kneecap facing the ceiling.
- Relax your shoulders.
Common mistakes
- Leaning backwardKeep your torso upright rather than rocking back to gain height.
- Bending the lifting kneeUse a smaller lift that lets you maintain the same knee position throughout the rep.
- Swinging the leg upwardStart each lift from a complete stop so momentum does not carry the leg.
Safety
Forcing height or continuing through fatigue can cause hip-flexor cramping or irritation at the front of the hip.
- Begin with a few low, easy lifts to find your comfortable range.
- Stop the set if you feel cramping, sharp pain, or pinching.
- Use a deliberately bent-knee version if straight-leg lifts are too demanding.
If you have persistent hip or lower-back pain, or recent hip surgery, ask a physiotherapist or doctor whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- No rest timer
Complete the reps on one side before switching; a small, controlled lift is enough.