Hip Flexors exercises.
1 exercise that put hip flexors first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for hip flexors?
Swole.fit plans 4 hard sets a week as the point where hip flexors starts to grow, 6 to 10 sets as the sweet spot for most lifters, and 14 as the most you can usually recover from. Indirect work from other lifts is enough to keep what you built. Sets where hip flexors only helps count as half a set.
Maintain0sets/wk
Growth from4sets/wk
Sweet spot6-10sets/wk
Recovery limit14sets/wk
Compound hip flexors exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
Lifts where hip flexors helps
Each set of these counts as half a set toward your weekly total.
Programs that bring up hip flexors
Free splits from the Swole.fit library with extra focus here.
Let the app count your hip flexors sets.
Swole.fit tallies every set for hip flexors across the week, shows where you sit against these targets and adds volume as the cycle builds.