5 Exercises to Help You Strengthen Your Hip Flexors...
Post On March 29, 2020
The muscles which lift your knee toward your body are collectively known as hip flexors.
The hip flexor muscles include the iliacus and psoas major muscles, also known as your iliopsoas. the rectus femoris, which is part of your quadriceps.
The hip flexors the muscles that allow flexion at the hip joint play a huge role in fluid running, and a set of tight ones can really mess with your mechanics.
Most people don’t realize the cause of their problems is tight hip flexors. Tight hip flexors affect nearly everybody, but few realize the impact on your whole body.
Again, everything flows through the hips.
Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.
Strategically opening and strengthening your hip flexors needs to be part of your routine. Skipping running backward etc will open the hip flexors. It's important to keep your flexors loose Below are the five moves which will strengthen and open your hips keeping them loose long term
1. Crescent Lunge Knee-Up
What it does: Strengthens glutes (especially the gluteus medius) and hip flexors.
Start in high lunge with left foot forward, knee bent at 90 degrees, hips square, and toes facing forward.
Lift arms straight up as you stand and draw right knee toward the chest.
Return to starting position.
Complete 10 reps, then repeat on the opposite leg.
2. Full-Range Figure Four
What it does: Opens hip joints and stretches glutes.
Sit upright with knees bent, hands resting behind you.
Cross left ankle over the right knee. Let right knee travel out to the right, then back to center.
Slowly move right knee through a full range of motion, then hold for five breaths when you feel a good stretch.
Repeat on the opposite leg.
3. Low Lunge Variation
What it does: Strengthens quads and hips, lengthens psoas.
Start in a low lunge with the left foot planted, knee bent to 90 degrees, and right knee on the floor.
Place palms flat on each side of the left foot.
Un-tuck right toes and lift the right arm above the head as you lean to the left side.
Hold for five deep breaths, then repeat on the opposite side.
4. One-Legged Bridge Lift and Lower
What it does: Activates glutes and lengthens and strengthens hip flexors.
Lie face-up with knees bent and feet flat on the floor, arms resting at sides.
Press into heels and engage glutes to lift hips.
Transfer weight to left leg and extend right leg straight out for five breaths.
Inhale as you lower right leg to hover over floor for five breaths, then exhale as you lift it back up.
Perform 8 reps, then repeat on opposite leg.
5. Skating Squat
What it does: Strengthens glutes and strengthened hip flexors.
Stand with legs just wider than hip-width apart.
Send hips back and bend at knees to lower into a squat.
Shift weight to right leg as you rise up to standing and extend left leg back (like you’re gliding on skates) while tightening your glutes.
Return to squat and repeat on the opposite leg.
Continue alternating for 60 seconds.
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