Hip Flexor Marches: A Simple Exercise with Big Benefits

Your hip flexors help lift your leg and stabilize your pelvis. When they’re weak or not firing correctly, your body often compensates elsewhere—commonly the low back, hips, or knees. This can contribute to:

▪ Low back pain

▪ Hip pain or tightness

▪ Poor posture

▪ Decreased balance and stability

▪ Difficulty with walking or stairs

Strong, well-coordinated hip flexors help keep your pelvis and spine working together, reducing unnecessary strain on surrounding joints.

How to Perform Hip Flexor Marches (Standing)

1. Stand tall with good posture—chest up, ribs down, core gently engaged.

2. Slowly lift one knee toward hip height, as if marching.

3. Hold for 2–3 seconds at the top without leaning backward.

4. Slowly lower the foot back down.

5. Alternate sides.

Start with 2–3 sets of 8–10 reps per side, focusing on smooth, controlled movement. If you are feeling this exercise mostly in your lower back, that’s a sign the exercise is not being done correctly. Stop for now and talk to an expert.

Hip flexor marches may look simple, but don’t let that fool you. When done correctly, they’re a powerful tool for improving hip strength, core stability, and overall movement quality. Small exercises, done consistently and with intention, can make a big difference in how your body feels and moves.

If you’re not sure whether hip flexor marches are right for you, or you’re dealing with pain while exercising, give us a call today at (615)-900-5187! We would love to help!