Hip Flexor Exercises

Quickly navigate to specific exercises by clicking the links found along the left side of the screen.

Exercise HF1. Crook lying hip bends

Starting position

Lay on a firm surface/bed, with both knees bent and feet resting flat on the bed.


Think about drawing your leg up into the hip joint and slowly raise your arthritis leg into the air.

Slowly lower your arthritis leg down. This exercise should be slow and controlled. You are aiming to work the muscles deep in the front of the hip.

Advanced Options

Addition of cuff weight to the arthritis leg, just above the knee.

Straighten the knee (long lever lifts)

Exercise HF1.2. Face up lying hip bends off edge of bed

Starting position

Lay on a firm surface/bed, with your arthritis leg hanging off the end of the bed.

Bring the knee of your non-arthritis leg to your chest, and secure with your arms (please note the model in this photo has not used her arms, please try and do so).

Stay safe: It is very important you make sure you tuck your tail under and keep your back flat against the bed.

You should only feel this exercise in your hip/front of your thigh, not in your back at all. It may also work your stomach muscles a little.


Tuck your tail under, making sure your back is flat against the bed.

Think about sucking in the leg into the hip joint, and slowly raise your arthritis leg into the air. Keep the knee bent on your arthritis leg.

Slowly lower your arthritis leg down towards the level of the bed but no further.

Advanced options

Add a cuff weight to the study leg, just above the knee.

Straightening the knee of the arthritis leg (Long lever).

Exercise HF2. Standing knee raises

Starting position

Stand tall with your legs shoulder width apart.

Stay safe: Use a chair or table for balance.


Standing tall and strong, bend your arthritis leg up so that your thigh is parallel to the ground (or lower if discomfort is experienced).

Slowly lower your leg back down. Lightly touch your foot to the ground before repeating straight away.

The aim of this exercise is to progressively build speed, while keeping all the movement at the hip joint. Your body (trunk and pelvis) should not be rocking backwards or forwards during the exercise.

Progressions include adding an ankle cuff weight or resistance band.