How to Fix Hip Popping During Leg Raises in Three Easy Steps

If your hip pops during leg raises or sit-ups, you’re not alone. This common issue happens when the hip flexors take over instead of the core muscles, leading to discomfort and instability.

The good news? You can fix this in three simple steps by loosening tight hip flexors, engaging your core properly, and improving leg positioning. Follow this guide to eliminate hip popping and strengthen your core safely.

Step 1: Loosen Tight Hip Flexors

Tight hip flexors tilt the pelvis forward, causing an over-reliance on the hips instead of the core during leg raises. Stretching these muscles before core exercises reduces strain and improves movement.

How to Stretch Your Hip Flexors

Pick the variation that feels most comfortable and hold for 60 to 90 seconds per side before doing leg raises.

Standing Hip Flexor Stretch (Beginner)

1. Step one foot forward and the other back.

2. Keep hips facing forward and avoid arching the lower back.

3. Squeeze glutes and tuck the pelvis under (point your tailbone down).

4. Slowly shift weight forward until you feel a stretch in the front of the hip.

Chair Hip Flexor Stretch (Intermediate)

1. Place one knee on a chair, stepping the opposite foot forward.

2. Squeeze glutes and tilt the pelvis to avoid overstretching the lower back.

3. Lean forward gently into the stretch.

Kneeling Hip Flexor Stretch (Advanced)

1. Kneel on a soft surface, placing one foot forward.

2. Engage glutes and tilt the pelvis while shifting forward.

3. To deepen the stretch, lift the arm on the same side and bend slightly to the side.

By loosening the hip flexors, you create more mobility, making it easier to use your core muscles instead of overworking your hips.

Step 2: Stabilize Your Core and Keep Your Lower Back Down

One of the biggest reasons for hip popping is an arched lower back during leg raises. When the lower back lifts off the ground, the hip flexors take over instead of the abs.

How to Fix It:

1. Press your lower back into the ground.

   • Tilt the pelvis slightly up and keep the tailbone tucked.

   • If your neck strains, place a pillow under your head.

2. Maintain this position while lifting your legs.

   • Keep both legs bent for an easier variation.

   • Straighten the legs only as far as you can without the lower back lifting.

3. Slowly lower the legs while maintaining core engagement.

   • Imagine balancing on your lower back while moving your legs.

   • If you feel your back lifting, reduce the range of motion.

By keeping the lower back pushed down, you shift the focus from the hip flexors to the core, reducing strain and eliminating popping.

Step 3: Improve Leg Positioning by Rotating Outward

Many people internally rotate their thighs during leg raises, which puts the hip flexors in a compressed position. Instead, you need to slightly rotate your thighs outward to create space in the hips.

How to Fix It:

1. Push your feet together while rotating the knees slightly outward.

2. Keep the lower back pressed down and core engaged.

3. Perform controlled leg raises, keeping the rotation outward to reduce hip compression.

This small adjustment helps activate the glutes and outer hips, supporting the movement without engaging the hip flexors too much.

How to Use This Routine

Perform these three steps before doing leg raises to eliminate hip popping:

Pre-Core Routine (Do Before Leg Raises)

1. Hip Flexor Stretch – 60 to 90 seconds per side

2. Lower Back Press Drill – 5 to 10 reps (focus on core activation)

3. Leg Raise with Proper Form – 3 sets of controlled movements

Conclusion: Move Better, Feel Better

Hip popping during leg raises happens because of tight hip flexors, poor core engagement, and improper leg positioning. Fixing it is simple:

1. Loosen your hip flexors to create more mobility.

2. Engage your core properly by keeping the lower back down.

3. Rotate your thighs slightly outward to reduce hip compression.

Try these adjustments and see if your hip popping disappears. Strengthening your core safely will help you move better, feel stronger, and reduce discomfort over time.