Hip & Leg Flexibility Strengthening Exercises

Gaining strength and flexibility in the hips and legs helps to prevent injuries. Certain exercises will help to warm up the body for a more vigorous aerobic workout, cool the body down after activity or help with certain kinds of back pain. Each exercise stretches or strengthens a different part of the leg or hip, and some exercises help to strengthen multiple muscles.

  1. Hip Flexor Stretch

    • This exercise stretches the front of your hip. The hip flexor is attached to the hip bone and extends to the top of the quadriceps.

      1) Kneel down on one knee with your upper body straight up and your other foot flat on the floor. The knee of this leg should be bent at a 90-degree angle.

      2) Keeping your hips squared, push them forward. You should feel a slight pull in the front of your right hip.

      3) Hold the stretch for about 30 seconds, then switch sides. Repeat as necessary.

    Straight Leg Raise

    • This exercise will strengthen the quadriceps, which straighten your knee, and the psoas, which helps to bend the hip and raise your leg.

      1) Lie on your back on the floor with your knees bent and feet flat.

      2) Straighten one leg on the ground, tightening the muscles at the top of the knee.

      3) Keeping the knee straight, raise your leg about a foot off the ground, higher if you can.

      4) Hold for 10 seconds, then switch legs. Repeat in sets of 10.

    Hip Adduction

    • This exercise strengthens the gluteus maximus and inner thigh muscles.

      1) Stand with your feet hip width apart, with equal weight on both feet.

      2) Keeping your hips straight, slowly pull your thigh in towards the center of your body.

      3) Switch sides and repeat in sets of 10.

    Achilles Stretch

    • This exercise helps to maintain flexibility in the Achilles tendon, at the back of the ankle and heel. It is ideal for cooling down after running or biking.

      1) Stand next to a support and place one foot in front of the other, both flat on the ground.

      2) Lean forward onto the support, keeping the back leg straight and the front leg slightly bent in a small lunge.

      3) Hold for 15 seconds, then switch sides. Repeat as necessary.

    Quadriceps Stretch

    • This exercise stretches the largest muscle group: the quadriceps. It is ideal for warming up or for cooling down after most aerobic exercises.

      1) Standing (support optional), kick one foot up behind you with a bent knee and grab your ankle.

      2) Let your hips square off and allow the weight of your leg to sink into your hand as your hips push forward. You should feel a stretch running from your hip down to the top of your knee.

      3) Hold for 15 seconds, then switch sides. Repeat as necessary.

    Knee Strengthener

    • This exercise is great for building strength in the knees. It is especially good for rehabilitation after injury or surgery.

      1) Sitting in a chair, extend one knee out straight by contracting the quadriceps muscles.

      2) Holding the knee out straight, point and flex the foot or move the ankle in circles.

      3) Hold for as long as you can, then switch sides. Repeat as necessary.

      As your strength increases, increase the time you hold your knee up; or add ankle weights for resistance.