Four Ways To Improve Your Hip Flexion

Decrease Lower Back Pain And Improve Your Lower Body Lifts

You’re not alone if you experience back pain when you train lower body, girl. Lower back pain is pretty much the number one reason why most people avoid heavy squats and deadlifts in the first place. And insufficient hip mobility, necessary to pull yourself to the bottom position of said exercises, is typically the culprit. 

Inadequate Hip Mobility Is Hurting You

I’m going to keep this explanation short, but it all goes back to a little idea called Joint-By-Joint Theory. One of the major conclusions of this important philosophy is that if you are lacking control in one joint, one or more of the surrounding joints are absorbing an excess of stress. And this may even lead to a waterfall of irritation and dysfunction up or down your entire body. 

Pain is a signal. In the specific case of back pain due to heavy squats, that alarm is your body’s way of letting you know that you’re trying to force the pieces - put your joints into a tough position - when they don’t quite fit. And you’re cruising for more severe injury if you keep ignoring this warning.

Work On Your Hip Flexion

So how do you put out the fire and get back to working out comfortably? Squats and deadlifts are valuable exercises in the gym for building strong legs and a nice tight booty. And they’re also important in your every day life to ensure you can bend over and tie your shoes or squat down and lift the value size bucket of cat litter.


So, I’m giving you four exercises you can use to improve your hip flexion. That’s the action of pulling your knees to your chest with a neutral spine. You need to be able to put your hips in flexion while under load, with structural integrity, at the bottom of your squat or top of your hinge. Even in a split squat. So its’s quite imperative that you own this mobility with specific strength challenges in order to continue to make progress on your legs and lifts. 

Four Exercises To Strengthen Hip Flexors

This progression of exercises will increase in difficulty, taking your from the ground to a super tough hanging position. So be sure to spend about 3-4 weeks on each one before moving on. You can use them as a warm-up or as an accessory to your big lift. 

Band Hurdle Hold 

Place a mini band around the balls of your feet. Begin with your spine flat and your knees tucked. Exhale and reach one foot away to challenge the opposite side. Inhale and return to the starting position. 

Side Plank with hip flexion

Begin in a short side plank position from your elbow. Without any other motion, pull your knee to your chest and hold.

Banded Mountain Climbers

Set up a looped band at a fixed point. Begin with one foot in the loop from a push-up position. Maintaining neutral spine, exhale and pull the knee to your chest. Inhale and return to the starting position.

Hanging Hip Flexion 

Begin in a hollow hanging position with active shoulders. While keeping the anchor leg straight, exhale and pull the opposite knee to your chest. Inhale and return to the starting position.

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Side note: All bands can be found at