Hip flexors are a small muscle group that plays a major role in the body. Not only do they keep the hips in alignment, but they also go to work each time you walk up a flight of stairs, stand up from a chair or perform a set of squats or lunges. Strong hip flexors also help prevent lower back pain by keeping the hips and spine in alignment. Additionally, hip flexors act as brakes for the hamstring muscles when they exert a high amount of force. These muscles do not share the same functional importance of their counterparts, the extensors. However, because they are antagonists, the hip flexors perform a crucial role in controlling the rate of ascent and descent during extension exercises, such as squats or leg presses.
While the number of exercises to target these muscles is limited, there are a few that are designed to build the hip flexor as well as the surrounding muscles.
Hanging Leg Raise
Position your body so that you are hanging from a pull-up bar or abdominal straps. Contract your abdominal muscles and keep your upper body straight. Bend your legs to a 90-degree angle and bring your knees into your chest. You can also perform this exercise with straight legs by simply lifting your legs up toward the ceiling until they are parallel with the floor. For added resistance, apply ankle weights.
Cable Single Leg Raise
Attach a cable to your ankle and select a weight between 20 and 40 lbs. Stand with your back to the weight and both legs shoulder width apart. Lift one leg off the floor, bringing your knee in toward your chest. You can also perform this exercise by keeping your leg straight and extending it out to your side or behind you.
Lying Leg Raise
Lie flat on your back, with your arms by your side. Flex your feet and extend both legs toward the ceiling until your legs are at a 60-degree angle. Contract your abdominal muscles and slowly lower your legs 1 inch above the floor. Repeat this movement.
Spread Eagle Sit-ups
Begin by lying on your back with your legs spread hip-width apart. Flex your feet and contract your abdominal muscles. Perform a straight leg sit-up. To add resistance, hold a dumbbell or weight in your hands while performing this exercise.
Stationary Lunge Stretch
Perform a standard lunge, but allow the knee of your back leg to touch the floor. Then place both hands on the floor in front of you and slowly move your hips forward until you feel a slight tug in your hips. Repeat this action on the opposite leg.
References
- "Functional Training for Sports"; Michael Boyle; 2003
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Hip Flexors--The Most Underdeveloped Muscle Group In Strength"; Bruce Ross; 2006
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