One of the key areas of performance and longevity that often goes overlooked is the flexibility and strength of the hip flexors. At TREBEL, we make it a priority to educate and empower our clients with the right tools and exercises to build strength through the entire range of motion.
Your hip flexors are crucial because they connect your legs to your hips and your hips to your lower spine. Our modern lifestyle dominated by excessive sitting and a lack of quality movement can lead to these muscles becoming much stiffer than they should be. When these muscles are tight and weak, it can contribute to a range of issues, from lower back pain to compromised athletic performance.
To combat this, the TREBEL Hip Flexor Protocol consists of four key parts:
PART 1: SUPINE KNEE DRAW
For achieving both strong and mobile hips, the Supine Knee Draw is where most of our clients start. This movement works through a full range of motion, helping to lengthen and strengthen the hip flexors simultaneously.
The beauty of this exercise is its scalability. It can be performed at different levels, starting with unloaded variations, progressing to using light external loading, all the way up to more advanced versions with added loads up to 30 pounds.
We’ve been refining and reinforcing this movement for over a decade, and we consistently see it yielding incredible results for individuals of all backgrounds. The key to success is to think of its value in terms of months and years, not just days.
Example Protocol: 3 sets of 10-20 reps, 1-2x per week.
Example Progressions: Bodyweight ->1# -> 4# -> 8#-> 10# -> 14# -> 20#
PART 2: STANDING HIP FLEXION
Once we have developed familiarity and competence with the Supine Knee Draw, we can incorporate more direct hip flexor strengthening movements. One of the most effective ways to do this is through Standing Hip Flexion exercise. This targets the hip flexors in a direct, isolated way that complements the full-range work of the previous part.
By isolating one side at a time, we can ensure that we are training to have balanced competency on both sides of our hips. Once we go Upright (as opposed to lying on our back in the Supine Knee Draw exercise) we are working in a plane directly against gravity (up and down), which gives us one more direct advantage where there is no hiding from any of our weaknesses.
Example Protocol: 3 sets of 10-20 reps, 1-2x per week.
Example Progressions: Bodyweight -> 5# -> 10# -> 15# -> 18#-> 26# -> 35#
PART 3: L-SIT PROGRESSIONS
In addition to the Supine Knee Draw and Standing Hip Flexion exercises, the L-Sit progressions are fundamental core movement that strengthens the entire hip flexor chain, with a particular emphasis on the rectus femoris. By working on the L-Sit progressions, we ensure that we are strong in both the fully stretched and fully contracted positions of the hip flexors.
Even for beginners, the L-Sit can be made more accessible by training on the floor, starting with the Seated Pike with knees bent.
We like to take the following progressions with developing “L-Sit” competency:
- Seated Pike progressions (bent knee, straight knee, mid thigh, knee, pulses)
- Tuck Sit progressions
- Low Sit progressions (half tuck sit, low sit)
- L-Sit progressions (knee extensions, l-sit)
Example Protocol: 3 sets of 15-60 seconds, 1-2x per week.
Example Progressions: Seated Pike Bent Knee, Seated Pike Straight Knee, Seated Pike Mid Thigh, Seated Pike Pulses, Tuck Sit
PART 4: ACTIVE COUCH STRETCH
Your rectus femoris—a key muscle of the hip flexors—extends from the hips and plays a major role in connecting your hips to your thighs and knees. Ensuring its flexibility is essential for long-term mobility and strength.
The combination of the previous 3 strengthening exercises and the Active Couch Stretch is a game-changer for opening up this entire chain. However, this is not a passive stretch. When we say “Active,” we mean engaging the muscles while stretching. We do this by pressing the top of the foot into the surface behind us (wall, box, couch, etc.) activating the rectus femoris as we stretch deeper.
This method ensures that we are building usable flexibility (we like to refer to this as Mobility)—meaning we don’t just stretch beyond a position of strength. Instead, we only stretch through positions where we can also maintain control and force production.
TREBEL Protocol: 1–3 sets of 30-60 seconds each side, 1-3x per week.
Example Progressions: Knee 12″ from wall, Knee 6″ from wall, Knee to wall, Butt to wall, Back to Wall, Hand to Wall
CONCLUSION
We hope this breakdown of the TREBEL Hip Flexor Protocol has simplified an approach you can use for life—whether you train with us in person or at home.
By incorporating these four elements—the Supine Knee Draw, Standing Hip Flexion, L-Sit progressions, and the Active Couch Stretch, you will unlock a new level of strength, flexibility, mobility, and resilience in your hips.
Consistency is the key. These exercises may feel challenging at first, but as with anything, progress comes with patience and repetition. Your hip flexors are essential for movement, stability, and longevity, so invest in them wisely!
