Standing hip flexion is a simple leg lift. You stand on one leg, raise the other leg in front of you with the knee straight, then lower it slowly. It works the muscles at the front of the hip that lift your thigh (hip flexors), while the muscles of the standing hip keep your pelvis level. A smooth lift with a still body matters more than height. Programs use it to keep the hip moving and to practice standing on one leg.

How to do the standing hip flexion

Stand tall side-on to a kitchen counter or the back of a sturdy chair and rest your nearer hand on it. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet.
Put your weight on the leg next to the support. If you like, rest your free hand on your belly to feel whether your trunk moves, as the voice guide suggests.
Keep the other knee straight and slowly lift that leg forward. Go only as high as you can without leaning back or rounding your lower back. The video shows a modest lift, with the foot staying well below knee height.
Pause for a moment at the top, with your body tall and still.
Lower the leg slowly until the foot touches down. Repeat, then turn around and work the other leg.

What you should feel

Work at the front of the hip and the top of the thigh on the lifting leg, with some effort at the side of the standing hip. Your lower back should stay still and relaxed.

Common mistakes

Leaning your upper body back to get the leg higher.
Bending the lifting knee.
Swinging the leg up and letting it drop.

How often

Many programs start with 2 to 3 sets of 10 lifts on each leg, once or twice a day. Your physio will adjust this.

Stop and check with your physio if

Sharp or pinching pain at the front of the hip, in the groin or in the lower back.
You feel dizzy, lightheaded, faint or sick, or the room seems to spin. Hold your support, sit down and get medical advice the same day before you practice again. If you faint, it does not settle within a few minutes of sitting still, your vision suddenly blurs or goes double, or you cannot stand or walk steadily, call emergency services.
You feel unsteady, even with a hand on your support. Put both feet down and rest.
Your calf or thigh is getting more swollen, or becomes warm, tender, red or darker than usual, or has a new throbbing or cramping pain. This can be a blood clot, especially after an operation, an injury, time in a cast, boot or brace, or a spell of being much less mobile than usual, and after an operation it can also be an infection. Stop and contact your medical team or get medical advice the same day. If you are also short of breath or have chest pain, call emergency services.

From the clinic

The voice guide suggests working in front of a mirror, and it helps. Turn side-on and watch your shoulders and hips: they should stay stacked as the leg rises. If your trunk tips back, lift lower. When the straight leg feels too heavy, seated hip flexion and supine marching work the same muscles without standing on one leg.

The video shows the lift with no support. At home, keep a counter or sturdy chair within reach every time, because each lift leaves you standing on one leg. If you have fallen in the past year or your balance is not what it was, hold on with one hand throughout and ask your physio how to progress. If you are pregnant and have pain at the front or back of your pelvis, check with your physio first, as standing on one leg often stirs it up.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try standing hip flexion. Some operations limit this kind of work for the first months, so the timing depends on your surgery. Lifting your other leg puts your full weight through the operated hip, and lifting the operated leg works the muscles at the front of that hip, which can be sore after some operations. Your team can tell you when each is right for you and how high to lift.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Standing hip flexion