After birth, much of the postpartum rehab conversation focuses on core and glute strength, but there’s another key player that often gets overlooked: your hip flexors.

From walking and carrying your baby to rebuilding core stability and returning to running, your hip flexors are essential for movement and recovery. In this post, we’ll break down why hip flexor strength is so important postpartum, and I’ll walk you through 7 exercises to help you rebuild it – with video demos included!

Why Strengthening Your Hip Flexors Postpartum Is So Important

1. They support your core and pelvic control

The hip flexors, especially the psoas, are a key part of your deep core system. Postpartum, this system is often weakened due to pregnancy-related changes like abdominal separation, pelvic floor dysfunction, or changes in breathing mechanics. Strengthening your hip flexors can improve pelvic stability, core control, and overall function.

2. They help restore your walking and running mechanics

Your gait often shifts during and after pregnancy due to pelvic changes, muscle imbalances, or discomfort. Strong hip flexors help restore efficient, stable walking and running patterns and reduce strain on other areas like the low back or knees.

3. They contribute to better posture and spinal alignment

When the hip flexors are weak or inhibited, your pelvis can tip forward (anterior pelvic tilt), contributing to back pain or poor posture. Hip flexor strength helps support a neutral pelvic position, which improves alignment and reduces discomfort.

4. They play a major role in single-leg balance and daily movement

Most of your daily activities – like stepping, squatting, climbing stairs, and getting up from the floor – depend on single-leg strength and control. Your hip flexors help transfer load and maintain balance in these movements.

5. They reconnect you to the psoas

The psoas often becomes inhibited or over-lengthened during pregnancy. Intentional hip flexor training helps rebuild connection, coordination, and strength – especially in synergy with the diaphragm and pelvic floor.

7 Hip Flexor Strengthening Exercises for the Postpartum Period

Below are nine targeted exercises that are safe and effective during the postpartum period, once you’ve been cleared for movement and have progressed past foundation rehab-type movements. These can be progressed based on your stage of healing and fitness level.

Hip CARs (Controlled Articular Rotations)

A mobility and strength drill that takes your hip through its full range of motion.

Why it’s great postpartum:

Restores brain-body connection, joint integrity, and movement quality after months of altered posture and reduced mobility. These are suitable for the early postpartum period.

Seated straight-leg hip flexor lift

An isolated end-range strength drill for the hip flexors.

Why it’s great postpartum:

Trains hip flexors to fire from a lengthened position and helps reduce compensation through the low back or quads.

Deadbug with band-resisted psoas march

A deep core and hip flexor combo that improves anti-extension control and coordination.

Why it’s great postpartum:

Re-trains the psoas to activate with breath and deep core support. Builds stability needed for return to running and impact. This is a progression to the typical dead bug or supine banded march which I would recommending mastering first.

Glute bridge with cable-resisted hip flexion

Strengthens the posterior chain while challenging one hip flexor in a shortened range.

Why it’s great postpartum:

Reinforces dissociation between hip flexion and extension, mimicking real-life movements like stair climbing or carrying your baby. Start supported like shown before progressing to an unsupported glute bridge hold or dynamic variation.

Reverse Nordics (supported)

This eccentric movement strengthens the rectus femoris and improves flexibility through the front of the hip.

Why it’s great postpartum:

Counteracts quad dominance and trains hip flexors through length, helping restore movement efficiency and pelvic control.

Front foot elevated split squat

Strengthens the lead leg while eccentrically lengthening the hip flexors of the rear leg.

Why it’s great postpartum:

Improves single-leg strength, pelvic alignment, and dynamic control. Great for regaining symmetry and function.

Hip flexor sit-ups

The psoas sit-up is a core activation exercise that targets not just the visible abdominals, but the deeper stabilizing system crucial for postpartum recovery. Unlike crunches or full sit ups that can increase intra-abdominal pressure for some, this movement helps reconnect the core in a more functional, pelvic-floor-friendly way – when coached and progressed correctly.

Why it’s great postpartum:

Strengthens the psoas in a legnthened position and reinforces deep core coordination and helpful for postpartum people with hip tightness, gripping, or anterior pelvic tilt patterns. This movement should be introduced when pelvic floor symptoms are under control and there’s no coning/doming present.

Final Thoughts

Rebuilding your hip flexor strength after birth is about more than just stronger muscles – it’s about restoring function, confidence, and coordination in how your body moves.

These exercises can be progressed from earlier postpartum to advanced return to sport or strength training. Pair them with deep core and glute work, and you’ve got a full system approach to healing and strength.

Want to follow a postpartum-friendly strength program that includes hip flexor training, glute work, and core rehab? Check out my app, Lift with Emily – designed to support you at every stage of motherhood.