Hip Flexion

What it does

The hip flexors lift the leg forward. Training them improves step height and reduces the risk of tripping.

Our physiotherapists use it most often for total hip replacement, hip fracture and stroke, and it features in our geriatric physiotherapy programmes.

How to do it

1. Seated: sit upright in a firm chair. Lift one knee a few centimetres off the seat, hold 2 seconds, lower.
2. Standing: hold a support and lift one knee towards hip height, like marching.
3. Lying: slide your heel up the bed bending the hip and knee, then slide back down.
4. Progress with an ankle weight.

How much

10 to 15 repetitions each leg, 2 sets, once or twice a day.

Common mistakes

• Leaning back in the chair to lift the leg.
• Lifting past 90 degrees if you have hip replacement precautions.

Stop and check with us if

• Pain at the front of the hip increases, which may indicate tendon irritation.

Frequently asked questions