Body & Balance Studio

Hip Flexor Seated Raise

strengthenhipactivefront-splits

Content last reviewed: 2026-07-10

Hip Flexor Seated Raise — start/setup and end/loaded positions
Left: start / setup position. Right: end / loaded position.

How to do it

  1. Sit near the front edge of a chair.
  2. Hold the sides of the chair lightly for support.
  3. Keep one foot flat on the floor.
  4. Brace your core and sit tall.
  5. Lift the opposite knee upward toward your chest without leaning back.
  6. Pause briefly at the top.
  7. Lower the foot back down with control.

Form cues

  • Keep your torso upright; do not round or lean backward
  • Lift from the front of the hip, not by swinging the leg
  • Keep the planted foot stable
  • Move slowly and control the lowering phase
  • Avoid shrugging the shoulders while gripping the chair

Dosage

3 × 10 reps per side

  • Frequency: 3–4×/week
  • Volume: 2–3 sets × 8–12 reps per side
  • Optional hold: 1–3 s at the top.

Muscles worked

hip flexors — anatomical illustration
hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
rectus femoris — anatomical illustration
rectus femorisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
tensor fasciae latae — anatomical illustration
tensor fasciae lataeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
core stabilizers — anatomical illustration
core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: hip flexors, iliopsoas, rectus femoris, tensor fasciae latae, core stabilizers

Active SLR Contract-RelaxATG Split SquatBack Knee Elevated Over-SplitDouble-Leg Hip HingeDynamic Knee HugDynamic Lying Figure-4 Circle