Flutter kicks
Quads · Hip flexors
Bodyweight
Exercises by muscle
Hip flexor exercises
Compare floor-supported and hanging leg-raise options. Raising the thighs trains hip flexion, while the abdominal muscles help control the pelvis and trunk.
The surface map shows the rectus femoris at the front of the thigh. The deeper iliopsoas is not shown; the highlight is not the entire hip-flexor group.
Meet the hip flexor
Hip flexion brings the thigh toward the torso. The iliopsoas contributes to this action, as does the rectus femoris, which also straightens the knee. Hanging knee raises combine thigh movement with an upward pelvic curl, so they also involve the abdominal wall.
Choose your starting point
Keep floor support
These movements remove the need to hang from the hands.
Add a hanging setup
Grip and shoulder support become part of the task.
How to choose
Choose support before difficulty
If hanging limits your grip before the intended movement, floor support changes that demand. It does not reproduce every aspect of the hanging version.
Separate thigh movement from pelvic movement
Lifting the thighs and curling the pelvis are different actions. Check the guide to understand which finish is shown rather than adding momentum to raise the feet higher.
Explore the exercises
Guides: 6
Keep exploring
How many sets per muscle group per week should you do?
Most people should train each muscle with 10 to 20 hard sets a week. The number is the easy part. Counting your sets honestly is where it usually goes wrong.
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Frequently asked questions
Do hanging knee raises also train the abs?
Yes. Hip flexors raise the thighs, and the controlled pelvic curl involves the abdominal wall. Grip and shoulders also support the hang.
Are these dedicated hip-flexion machines?
No. The options here use floor support or a pull-up bar. They combine hip flexion with other demands rather than isolating every hip-flexor muscle.