Lying Hip Flexion With Knee Bent
Lying Hip Flexion With Knee Bent Exercise Description
Lying Hip Flexion with Knee Bent is a supine, open-chain movement that trains hip flexion while you stabilize your lumbopelvic position. Keeping the knee at roughly 90 degrees shortens the lever compared to a straight-leg raise, emphasizing the hip flexors (iliopsoas, rectus femoris, tensor fasciae latae, sartorius) with less tendency to pull the lumbar spine. The abdominal wall works isometrically to maintain a neutral spine and level pelvis as the thigh lifts and lowers. The goal is smooth, controlled motion at the hip without rib flare, hip hiking, or pelvic tilt. This bodyweight drill is a clear way to practice precise hip flexion mechanics before progressing to more demanding patterns.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Hip Flexion With Knee Bent Exercise
‘- Lie supine on a mat; bend both knees ~90°, feet hip-width, arms by your sides, palms down.
– Set neutral spine: small natural lumbar curve, ribs stacked over pelvis; gently brace your abdomen.
– Keep one foot planted. On the other side, lift the foot and draw the thigh toward your torso by flexing at the hip; keep the knee near 90° and shin vertical.
– Stop when the thigh is roughly over the hip (about 90° of hip flexion) without posterior pelvic tilt; keep your sacrum heavy and pelvis level.
– Pause briefly, then lower the leg with control to the start position without changing trunk or pelvic position.
– Breathe steadily—exhale as you lift, inhale as you lower.
– Form checks: avoid arching or flattening your low back, flaring ribs, using momentum, or letting the moving-side hip hike or the pelvis rotate.
Lying Hip Flexion With Knee Bent Tips
‘- Before moving, set a neutral spine with a small natural lumbar curve and ribs stacked over your pelvis.
– Gently brace your abdomen to help keep your trunk and pelvis stable throughout the movement.
– Keep the non-working foot firmly planted to support a level pelvis.
– As you lift, flex at the hip only, keeping the knee near 90° and the shin vertical.
– Stop the lift when your thigh is roughly over your hip (about 90° of hip flexion).
– Keep your sacrum heavy on the mat to avoid posterior pelvic tilt as you lift.
– Lower the leg back down with smooth, controlled motion instead of using momentum.
– Maintain steady breathing—exhale as you lift the leg, inhale as you lower it.
– Monitor your low back and avoid arching or flattening it during the movement.
– Keep your ribs from flaring and prevent the moving-side hip from hiking or the pelvis from rotating.
Lying Hip Flexion With Knee Bent Beginner Introduction
Lying Hip Flexion with Knee Bent is a floor-based bodyweight exercise that highlights movement at the hip while the rest of the body stays steady. One leg repeatedly travels toward the torso with the knee bent, so the work centers on the front of the hip and front of the thigh without the longer lever of a straight leg. With the other foot resting on the ground, the lower back, pelvis, and ribcage are intended to remain quiet and steady as the thigh rises and lowers.
Because the moving leg is supported by a bent knee, there is less pull on the lower back, letting the hip flexors carry more of the effort. The stomach muscles hold a gentle, steady tension to preserve the natural curve of the spine and an even, grounded pelvis. The emphasis is on slow, deliberate motion and clean alignment—no swinging, twisting, or tipping—making this a useful way to explore controlled hip flexion before tackling more challenging leg-raise or core patterns.