Meghan Callaway and I recently teamed up to share a series of moves for the hip flexors and adductors. Here’s a concise guide to eight exercises we covered, with coaching cues to help you perform them safely and effectively.
1) Isometric Copenhagen Side Plank with Band-Resisted Psoas Marches
– Purpose: strengthens the adductors and hip flexors, while supporting lumbo-pelvic and shoulder stability.
– How to do it: place a resistance band around your feet. Extend the upper leg and rest the ankle and foot on an elevated surface. If this position bothers your knee or other areas, switch to the bent-leg variation with the knee at 90 degrees and the knee, lower leg, and foot on the surface; place the band above the knees in this case. Get into a side plank on your forearm, keeping your body in a straight line from head to feet. Your shoulder should be stacked over your elbow. Push the body away from the surface and toward the ceiling for the duration of the set. Then perform the same movement on the opposite side. Keep a fixed torso and maintain a 360-degree brace as you go. Breathe in a way that feels natural for you. Do 8–12 marches per side.
2) Copenhagen Side Plank Tempos
– Purpose: builds adductor strength and stability in the lumbar-pelvic area, shoulders, and scapulae.
– How to do it: extend the top leg and place the ankle and foot on an elevated surface. If needed, use the bent-leg variation with the band above the knees. From a side plank with the elbow under the shoulder, press away from the floor so you’re not hanging on the upper traps. Think about pressing the top foot into the elevated surface and pulling the lower leg up with the top leg, while keeping a straight body. The key is tempo: a 3-second lift and a 3-second lower for every rep. This helps ensure the adductors do the work. Perform the desired number of repetitions with strict tempo.
3) Towel Adductor Slides (aka “Thighmaster”)
– Purpose: strengthens the adductors and supports controlled hip mobility.
– How to do it: kneel on two towels (a small pillow under each can help). Keep head, torso, and hips stacked. Slowly slide the knees apart to a range where form stays solid and comfortable, then squeeze the inner thighs to the end range and return to the start. Avoid letting the lower back hyperextend, round, or shift, and keep the ribcage from flaring. Maintain a full-body brace and breathe as feels best for you. Do 3 sets of 10–15 reps.
4) Lateral Lunges with Plate Slides
– Purpose: strengthens the adductors on both sides.
– How to do it: place a light plate on the inside edge of the left foot, hold a kettlebell or dumbbell in the left hand, and step laterally to the right while sitting back into the right hip. Return to standing by pulling the plate with the left foot. Perform 5–8 repetitions in each direction.
5) Prone Band-Resisted Psoas Marches with Feet Elevated
– Purpose: strengthens hip flexors and supports lumbo-pelvic and shoulder stability.
– How to do it: place a resistance band around your feet. Assume a plank on your hands and feet with your feet elevated on a wall or similar surface, keeping your body roughly parallel to the floor. Position your hands well in front of your shoulders. From the plank, lift one knee toward your torso, then lower with control and repeat on the other side. Throughout, press your body away from the floor and protract your shoulder blades, and press back against the wall to prevent sliding. Engage the glutes on the side in contact with the surface. Keep a 360-degree brace and breathe naturally. Do 3 sets of 6–10 marches per side.
6) Core-Engaged Ludicrous Deadbug
– Purpose: targets hip flexors, abs, glutes, and overall stability.
– How to do it: anchor a band to an immovable object and loop a mini-band around both feet. Sit with your shoulders on a bench and your heels on a box or chair a few feet away, with the band overhead. Do a glute bridge, then grab the band and pull it tight with your arms to maximize abdominal tension. From the bridge position, press one heel into the bench as you pull the opposite knee toward your chest against the band, exhaling fully with each rep. Keep tension in the band and hips steady as you complete the movement. Lower with control and repeat for five reps per side. You can regress this to the floor if needed.
7) Straight Leg Lifts (Lateral and Medial)
– Purpose: strengthens the hip flexors and improves hip mobility and stability.
– How to do it: sit on the floor with your head, torso, and hips aligned. Fully extend both knees and point the feet. Keeping the knees straight and the ankles fixed, lift the legs laterally and then return to the start without letting the legs or feet strike objects or the floor. Avoid letting the lower back hyperextend or excessively rotate; a small amount of spinal flexion is okay. Maintain a 360-degree brace and breathe naturally. Perform the movement for 8–12 reps in each direction.
8) Seated Core-Engaged Hip Flexor Lifts
– Purpose: strengthens the hip flexors and abdominal muscles, effectively locking in place to prevent cheating with the lower back.
– How to do it: this setup uses a foam roller, a light or medium band, and a tennis ball. Place the band around two J-hooks on a squat rack to match the foam roller’s height. Sit with your legs in a V shape and your torso as upright as possible, placing a tennis ball beside your ankle. With the foam roller upright and just in front of you, press it up into the band to create tension. Lift one foot off the floor and perform a controlled “lift-off” of the leg while alternating sides for about 8–10 reps in each direction. If needed, you can perform this on the floor instead.
