Hip Flexor Seated Raise
strengthenhipeasyactivefront-splitsHip-flexor strength
3 × 10 reps per side
How to do it
- Sit near the front edge of a chair.
- Hold the sides of the chair lightly for support.
- Keep one foot flat and both sit bones in contact with the chair.
- Brace gently, sit tall and keep the working knee bent near 90 degrees.
- Lift the working knee only as high as the pelvis stays level without rolling backward.
- Pause briefly at the top.
- Lower the foot back down with control.
Form cues
- Keep the torso upright and avoid gripping or shrugging against the chair.
- Lift from the front of the hip without swinging the leg.
- Add an ankle weight or band only after controlled body-weight repetitions.
- Stop for front-of-hip pinching.
Muscles worked
Strengthens: hip flexors, iliopsoas, rectus femoris, tensor fasciae latae, core stabilizers
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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