The psoas and the iliacus, commonly referred to as the hip flexor muscles, make up a major muscle group and are considered to be important to a wide range of functions in athletics. Exercises designed to develop strength in the hip flexors may also help with stability and overall strength in your core muscle group.
Anatomy
The hip flexor muscles originate deep in the lower back and are attached to the lower portion of the spinal column as well as part of the pelvis. Continuing around the abdominal cavity, the iliopsoas and iliacus travel inside of the ilum, the flat upper part of the pelvis and end by crossing the hip joint. The hip flexors are attached by ligaments to the lesser trochanter or the end of the upper femur bone.
Function
The primary function of the hip flexors is to assist with the act of pulling the trunk and thigh toward each other, known as hip flexion. Some examples of hip flexion include pulling your feet up to meet the rungs of a stool, climbing stairs and assisting in the creation of leg drive associated with running. The hip flexors are also active in the lateral rotation of the hip and help to flex the torso when the legs are fixed, such as when you move from the lying to sitting position.
Strengthening
The hip flexors play a crucial role in the strength and stability of the core muscles, lending themselves to a wide variety of functions in both everyday life and athletics. Though important, these muscles are often neglected in training programs due to lack of exercises or free-weight equipment that exist to provide an adequate workout. Individuals interested in strengthening the hip flexors may take use of basic exercises that physiotherapists suggest for rehabilitation clients. These include standing, lying or seated hip flexion, straight leg lifts and half crunches.
Stretching
Aside from strengthening, hip flexor muscles also benefit from regular stretching. Sitting for long periods of time or with improper posture can cause the pelvis to tilt forward over time. As the pelvis tilts, the hip flexors become shortened and if left unstretched they can affect the position and movement of the lower back. Performing routine stretching throughout the work day can help to combat lower back pain. Simple movements such as side bends and modified lunges may significantly reduce your risk of discomfort.
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