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Exercise | 2 min | Sports Training, Injury Prevention & Management, Track & Field

Hip Flexor Injury Maintenance Exercise: Single Leg Lift with Hold

This exercise maintains hip flexor strength and stability through isometric control.

Nadia Perez
Nadia Perez
Girls Tennis Athletic Trainer

Instructions: Lie on your back with one leg straight and the other bent. Lock the knee of the straight leg and lift it 12–18 inches off the floor while keeping your low back flat. Hold isometric contraction at the top for with a 10–15 seconds. Keep knee completely straight, quad tight, and back flat.

Reps: 3 sets × 8 reps

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