The hip flexor is a group of muscles the collectively act to pull the knee upward as well as allow the hip to move forward when running or walking. Runners traditionally spend a great deal of time stretching the hip flexor---through sport-specific stretches---before and after runs, as a great deal of stress is placed on the hip flexor during sprinting or long-distance running. The majority of the muscles are located on the anterior, or frontal, upper thigh or hip. American College of Sports Medicine certified personal trainer Shelby Young called the hip flexor "A muscle we're used to stretching, but forget about actively strengthening." She recommends making a conscious effort to strengthen it with every step.
High-knee Run
The high-knee run is done in-place and allows the hip flexors to contract and release at a fast-pace in a short time, giving the body a cardiovascular workout as well. Standing with feet shoulder-width apart, begin bringing the knees as high and as close to the chest as possible. Working through a high-knee run can be most effective if done in intervals, alternating between periods of rest and work. "You should focus on leaning back slightly, which engages the core as well and provides stability," said Young. "Then you bring those knees up high and after about 30 seconds of doing it correctly, you'll be good to rest for 30 seconds and repeat a few times. It's great because you can do them at home or between weight-training sets and they're fast and effective."
Hanging Knee Raise
This exercise provides less cardiovascular work but more endurance and strength work. Using a Captain's Chair or hanging from a pull-up bar, grip the bar with both hands and raise knees to the heart in a steady and controlled motion. Lower legs in an equally controlled manner. If the upper body is not strong enough to hold on to the pull-up bar, use a captain's chair, which supports the forearms and upper body while allowing for hanging knee raises. "This is one you would probably need to head to the gym for, since they have the proper equipment there," Young said. "Until you're comfortable on the pull-up bar, use the captain's chair and then if you're ready, you can always buy a pull-up bar and put into one of your doorways at home to use."
Bench Leg Raise
A variation of the hanging knee raise, the bench leg raise is slightly easier due to the change in angle. Lying supine on a flat or inclined bench, place hands above the head to hold on to the bench and raise legs either keeping legs straight or with bent knees. "Make sure you're lower back doesn't arch off the bench and if it does," Young advised, "either shorten the movement of your legs or bend your knees more. As your core and hip flexors get stronger, you'll be able to straighten your legs and have more range of motion."
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
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