Train your Abs, Not Your Hip Flexors
A simple cue can make all the difference!
You hit the gym, ready to torch your abs. You crank out leg raises, sit-ups, crunches… but instead of a deep burn in your core, your hip flexors are on fire. What gives?
Simple answer: Your body is taking the easiest path to complete the movement but that doesn’t mean it’s using the right muscles.
Let’s fix that:
Your Body Wants Efficiency, Not Bodybuilding
Your body is wired for survival, not aesthetics. It doesn’t care about getting a six-pack; it just wants to move with the least effort possible.
That’s why, when you perform leg raises or sit-ups, your body recruits every muscle that can help, and your hip flexors are often first in line.
Problem:
If you don’t engage your abs properly, your hip flexors take over, leading to pain and discomfort.
How to Fix It: Shift the Focus to Your Abs
Instead of just moving your legs or torso, focus on making your abs initiate the movement.
✅ Step 1: Posterior Pelvic Tilt – Tuck your pelvis under and flatten your lower back against the ground before starting the exercise.
✅ Step 2: Slow Down – Don’t just swing your legs up. Control the movement with your core.
✅ Step 3: Think About the Squeeze – Actively contract your abs like you’re doing a crunch, even in leg raises.
Try this test:
Do a regular lying leg raise without thinking about form.
Now, do another, but tilt your pelvis and brace your abs hard before lifting your legs.
Notice the difference?
The Best Core Moves That Don't Overwork Hip Flexors
If your hip flexors always dominate, swap out exercises that make them work too hard.
Better choices:
- Hanging knee raises – Engages core dynamically without excessive hip flexor use
- Hollow body holds / AB Wheel– Trains abdominal engagement in anti-extension
Final Thoughts: Train Smart, Not Just Hard
If your hip flexors are screaming, your abs aren’t doing their job. Focus on form, not just movement, and your core will finally start doing the heavy lifting.
Engage your abs. Tilt your pelvis. Control every rep.
That’s how you build a bulletproof core!