Videos
Instructions
- Lie flat on your back with legs extended.
- Keep one leg straight on the floor and lift the other leg up towards your chest while keeping it straight.
- Lift until you feel a stretch in your hamstring without bending the knee.
- Pause briefly at the top and slowly lower back to the starting position.
Technical Tips
- Keep your pelvis neutral to avoid compensating with your lower back.
- Do not bend your knee while lifting.
- Avoid arching your lower back during the movement.
Breathing Tips
- Inhale before lifting your leg.
- Exhale as you lift your leg up.
- Inhale as you lower your leg back down under control.
Medizinische Einschränkungen
- Acute lower back pain
- Severe hamstring strain
- Hip impingement syndrome
What is Active Hip Flexion good for?
Active Hip Flexion is good for improving hip mobility, increasing hamstring flexibility, and enhancing functional range of motion, which supports better movement mechanics in exercises like squats and deadlifts.
How do I perform Active Hip Flexion correctly?
To perform Active Hip Flexion correctly, lie flat on your back, keep one leg straight on the floor, lift the other leg up while keeping it straight without arching your lower back, pause at the top, then lower it under control.
Is Active Hip Flexion safe for lower back pain?
Active Hip Flexion can be safe for mild lower back stiffness if done with proper form, but it should be avoided during acute lower back pain or performed only under professional supervision to ensure safety.
Active Hip Flexion is a fundamental mobility and flexibility exercise used to improve hip range of motion and hamstring flexibility while engaging the hip flexors and stabilizing core muscles. This exercise is commonly integrated into warm-up routines, mobility sessions, and rehabilitation programs to assess or enhance functional hip flexion capacity without external assistance. Performing Active Hip Flexion regularly helps reduce stiffness in the posterior chain, supports proper movement mechanics during squats and deadlifts, and benefits daily activities such as bending and stepping up. It is a low-impact movement, making it suitable for all fitness levels, especially beginners seeking to increase flexibility and improve joint health safely. Controlled execution is crucial to maximize benefits and avoid compensation from the lower back or pelvis. Incorporating this exercise consistently enhances lower body mobility, prepares the hips for dynamic training, and prevents injury by maintaining adequate muscular length and neuromuscular control in the hip flexors and hamstrings.