The hip flexors are made up of several muscles in the front of the hip, where the thigh joins the trunk, and they are responsible for the flexion movement that brings the legs towards the trunk. Muscles that make up the hip flexors include the Iliopsoas, sartorius, rectus femoris, tensor fasciae latae (TFL) and Pectineus iliacus. These muscles are often overlooked, as they are buried deep in the torso and have little to do with aesthetics. They are important muscles to exercise and stretch for functional reasons. Strong, flexible hip flexors may ease lower back pain.
The Captain's Chair
Any exercise in which you bring your knees to your chest works the hip flexors on some level. This exercise (also called the vertical leg raise) targets the iliopsoas as the major mover muscles. The sartorius, TFL and pectineus are synergists, or helper muscles, for this exercise and as a bonus it engages your abdominal muscles as you contract or lift your legs towards your chest. Lift yourself up on the chair, forearms resting on chair pads, legs dangling. Slowly, in a controlled and deliberate fashion, lift your knees in toward your chest until they are just past being parallel to the floor. Return them back to the starting position and repeat 12 to 15 times. Complete three sets of this exercise.
V-Up
While the rectus abdominis is the major target of this exercise, it effectively engages all of the hip flexor muscles as synergists or helpers and is a straightforward exercise. Lie down supine, or face-up, on an exercise mat on the floor with your arms extended overhead, palms facing up and legs straight. Be sure to keep your legs as straight as possible throughout the exercise. Contract your abdominal muscles and simultaneously raise your legs and torso upward to make a "V," reaching your arms towards your raised feet. Return to starting position and repeat 12 to 15 times. Complete three sets of this exercise. A variation of this exercise is to balance in a "V" position, arms straight forward, abdominals and hip flexors engaged. Try to hold this position, balancing on your butt, keeping your spine erect, for 30 seconds.
Swiss Ball Passovers
This exercise works the lower abdominal muscles and engages all of the hip flexor muscles as helpers. Lie down face-up on an exercise mat. Press your lower back to the floor. Place a Swiss ball between your ankles on the floor. Keep your legs straight but your knees slightly bent. With your feet, lift the ball straight up toward your center. At the same time reach your arms up to grasp the ball, but keep your head on the floor. Pass the ball to your hands and lower your legs back to the floor while you extend the ball over your head to touch the floor behind you. You've completed half of the exercise. To finish, reach your arms up with the ball and pass it back to your ankles. Lower your legs until they almost touch the mat. The complete passover is one repetition. Repeat 12 to 15 times. Complete two to three sets of this exercise.
References
- National Academy of Sports Medicine Essentials of Personal Fitness Training; M.A. Clark, S.C. Lucett and R.J. Corn; 2008
- MyFit.Ca: Hip Flexor Exercises
- Exercise Rx Net: Hips
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