Exercise guide
Weighted Standing Hip Flexion
- Intermediate
- Compound
- Rep-based
- Lower legs
- Waist
This isolation exercise strengthens the deep hip flexors and lower abdominals, improving hip stability and athletic power. By adding kettlebell resistance, it specifically targets the psoas and iliacus in their shortened range.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet hip-width apart, positioned near a wall or stable rack for balance support.
- Place the handle of a light-to-moderate kettlebell over the top of one foot.
- Flex your foot (toes toward shin) to secure the kettlebell handle against the bridge of your foot.
- Engage your core and shift your weight onto the standing leg, keeping a slight bend in the knee.
How to do it
- Exhale as you drive your knee upward toward your chest, keeping the working foot flexed to hold the kettlebell.
- Lift until your thigh is at least parallel to the floor, ensuring your torso remains perfectly upright.
- Inhale as you slowly lower the foot back toward the floor using a controlled 2-second tempo.
- Complete the desired repetitions on one leg before switching to the other side.
Form checklist
- Keep the working foot dorsiflexed (toes up) throughout the entire set.
- Avoid leaning backward or rounding the lower back as the knee rises.
- Ensure the standing leg remains stable and the hip does not 'hike' or shift outward.
- Maintain a proud chest and neutral gaze to keep the spine aligned.
Pro tips
- Imagine pulling your knee toward your armpit to maximize the contraction of the psoas.
- Hold the peak contraction for one second at the top to eliminate momentum and build end-range strength.
- Keep the kettlebell from touching the floor between reps to maintain constant tension on the hip flexor.
Make it harder
- Perform the exercise without holding onto any external support to significantly increase the demand on your standing-leg glute and core stability.
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the weighted standing hip flexion work?
- The weighted standing hip flexion primarily targets the quadriceps, and also works the glutes and hip flexors as secondary muscles.
- What equipment do you need for the weighted standing hip flexion?
- The weighted standing hip flexion uses kettlebell.
- Is the weighted standing hip flexion good for beginners?
- The weighted standing hip flexion is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.