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Hip Flexors · Intermediate

Hip Flexor Prone Iso Hold

Bench-supported prone isometric that challenges hip-flexor and trunk control on one side.

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Hip Flexor Prone Iso Hold demonstration

Exercise overview

Training details

Hip FlexorsCore

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Set one foot or lower leg securely on a bench behind you and place both forearms on the floor in front.
  2. 02Extend the free leg back and brace the trunk so the body begins in a supported prone plank.
  3. 03Pull the supported knee forward into the bench while lowering the hips toward the floor without letting them touch.
  4. 04Hold the lowest controlled position with the pelvis square, abdomen braced, and head neutral.
  5. 05Maintain the contraction for the assigned time, then push back up under control and switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Hip Straight Leg RaiseRelated variationLying Full Leg raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lying Single Straight-Leg RaiseComparable substituteHip Flexor Band PullsComparable substituteMini-Band Hip FlexionComparable substituteClamshellComparable substituteSide Lying Leg RaiseComparable substituteStanding Side Leg Raise

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