Standing Hip Flexion – Quadriceps and Iliopsoas (Thigh Muscles)
- Stand with your legs shoulder width apart.
- Hold onto a stable chair or table for support.
- Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back.
- Keep your knee straight, toes pointed and kick your leg forward in a slow and controlled motion.
- Return to the starting position.
- Repeat 10-15 times, 3 times in a row.
- Repeat with opposite leg.
- Perform the same exercise as described above with a light cuff weight around your ankle. Start with ½ to 1 pound weight.
- You are ready to add weight when you can do three sets of 12 repetitions for two sessions without difficulty or you rate the difficulty of the exercise as a 1-2 on a scale of 0-10.
The following videos demonstrate hip flexion without weights and with weights.