Standing Supported Hip Flexion

Hip Flexors, QuadsWall or chair

A supported exercise to strengthen your hip flexors and quads. Great for improving leg control and core stability.

How to do it

1Stand sideways next to a wall or chair and hold onto it with one hand for balance.

2Stand tall, brace your core, and keep a slight bend in your standing knee.

3Exhale and lift your working knee until your thigh is parallel to the floor.

4Hold at the top for a second, keeping your hips level and neutral.

5Inhale as you slowly lower your leg back down.

Common mistakes

Leaning your torso back as you lift your leg, which strains your lower back.

Twisting your hips toward the working leg, reducing the focus on the target muscles.

Using momentum or jerking your leg up instead of using controlled muscle power.

Breathing

Exhale as you lift your knee, and inhale as you lower it.

Make it harder or easier

To make it easier, lift your knee lower; to make it harder, add an ankle weight or try doing it without holding onto the wall.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.