Standing Hip Flexion
Intermediate
Also known as: Alternating Standing Knee Raise · Standing March
Expert Advice
Keep your belt line level as each knee rises. Hiking one hip upward substitutes trunk movement for hip flexion.
How-to-do Steps
- Stand with your feet hip-width apart and your arms resting at your sides.
- Shift your weight onto your left foot without locking your supporting knee.
- Lift your right thigh forward with your knee bent, stopping at a comfortable height.
- Lower your right foot to the floor with control.
- Repeat with your left leg, continuing to alternate sides for the prescribed repetitions.
Common Mistakes
- Torso leans backwardFix: lower your knee lift until you can stay upright.
- Leg swings upwardFix: slow the lift so momentum does not carry your thigh.
Coach Cues
Stand tallKeep hips levelLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Standing Hip Flexion primarily targets the Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 3?
Intermediate
Unaided single-leg support requires balance while the opposite knee lifts.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Standing Hip Flexion work?
Standing Hip Flexion primarily targets the Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Standing Hip Flexion?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Standing Hip Flexion suitable for beginners?
Standing Hip Flexion is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Standing Hip Flexion?
Torso leans backward: lower your knee lift until you can stay upright. Leg swings upward: slow the lift so momentum does not carry your thigh.
