Hip Flexor Strength

Strengthen this muscle group to improve movement, strength, speed and remain pain free

A while back we talked about Hip Flexor mobility (The Couch Stretch) as it relates to reliving low back pain (mostly due to sitting all day).

But, tight muscles can also be weak muscles and if your hip flexors aren't strong enough, you can expect injuries, hip pain, knee pain, low back pain, and even hamstring issues.

 This group of muscles flexes or bends your hip (think bringing your knees to your chest). They attach at the spine, pelvis, and femur, any weakness there can create an imbalance all over the body.

So, after having regained range of motion (doing the Couch Stretch) to offset your tight hips, it’s time to get them stronger and ensure stability and function. Here are some very basic exercises to get you started.

3 Do anywhere moves:

 1.     Standing Knee Raise:

 (Place one hand onto a wall or something solid to help you focus more on the hip work rather than trying to balance.)

Raise one knee to at or just above hip level

To increase intensity, you can place your toes through a small kettlebell, balance a dumbbell or use a band for resistance.

Start with 1 set of 20.

2.     Hollow Hold Flutter Kick:

 While lying on your back, lift both feet off the ground a few inches, then begin slow controlled alternating (as if you were swimming) kick (just a few inches of movement will do).

Focus on keeping your legs as straight as possible.

To add intensity, you can curl your torso up slightly and hold a light weight 4-6 inches off your chest.

Start with 1 set of 20.

3.     Straight-Leg Pike:

Sit on the ground, use your hands to hold your body at about a 45-degree angle. Keep your quads engaged and legs as straight as possible so you're in more of a V-sit position.

Raise your feet about 12 inches off the ground, slowly lower them without touching the ground and repeat.

Start with 1 set of 20.

You can cycle through these movements a few times as you get stronger but doing them correctly should really get you feeling those hip flexors.

Don’t forget your mobility after performing these moves!

 Hope this helps!