Your hip flexors are a group of muscles that lift your thigh bone, or femur, closer to your abdomen. The iliacus and psoas major muscles are the primary hip flexors, while your rectus femoris and adductors assist. Strong hip flexors are important for a normal walking and running stride. You wouldn't be able to lift your legs off the ground and swing them forward without your hip flexors.
Supine Leg Lift
Begin to strengthen your hip flexors by performing the supine leg lift. Lie on your back with your feet and knees together, arms by your sides and neck lengthened against the ground. Place a pillow underneath your knees if your lower back is uncomfortable, tight or painful. Flex your feet as much as you can and pretend to push them downward, as if the ground were still beneath them. Pull your knee towards your chest as high as you can, bending your knee and making a 90-degree angle with your thigh and calf. Check that your right thigh is not rotating inward or outward. Hold for three to five seconds then slowly release your leg back to the ground. Repeat on the other leg, working up to 12 to 20 repetitions per side. Increase the difficulty of the exercise by lifting your leg with a straight knee, wearing an ankle weight, attaching a band to your leg or standing up.
Situps
Your hip flexors are one of the primary muscle groups that sit you up from a reclined position. Situps are more challenging than other hip flexor exercises because your hip flexors must move the entire weight of your torso instead of only the weight of your leg. Lie on your back with your knees slightly bent and your feet flat on the ground. Place your hands behind your head and rest the weight of your head in your hands, completely relaxing your neck and sliding your shoulders away from your ears. Take a deep breath, then press your feet into the ground and pull your belly button towards your spine. Brace your core, exhale and sit up. Make the exercise easier by having a partner hold your feet or bracing your feet under something. Perform up to 20 repetitions. Sit ups may be uncomfortable if you have lower back problems, so select another exercise if you are feeling pain or discomfort and stop when your technique begins to suffer.
Boat Pose
Boat pose, also called Navasana in yoga, is an isometric exercise that challenges your hip flexors while strengthening your core muscles. Sit on the floor with your legs stretched out in front of you and your thighs glued together. Bend your knees and place your feet flat on the floor, keeping your legs together. Place your hands behind your knees and lean backward, lifting your feet off the floor as you balance on your tailbone and buttocks bones. Lift your legs up as high as you can, until your calves are parallel to the floor. Make sure your spine forms a straight line from your tailbone to the crown of your head. Rounding your spine may result in injury. If your spine is straight, remove your hands from your legs and reach them toward the wall in front of you. If your spine is still straight, straighten your knees, reaching your feet toward the ceiling and making a perfect "V" shape with your body. Hold for 30 seconds.
Considerations
Tight hip flexors can contribute to lower back pain, so stretch your hip flexors after every workout and throughout the day. Avoid excessive sitting and stand up intermittently. Strengthen your core muscles at least as much as you strengthen your hip flexors.
References
- Wheeless' Textbook of Orthopedics: Psoas
- Wheeless' Textbook of Orthopedics: Iliacus
- Yoga Journal; For Beginners: Boat Pose (Paripurna Navasana); Claudia Cummins
- American Council on Exercise; Ask the Expert Blog; Pete McCall; May 12, 2011
- Wheeless' Textbook of Orthopedics: Adductor Longus
- Wheeless' Textbook of Orthopedics: Adductor Brevis
- Wheeless' Textbook of Orthopedics: Adductor Magnus
- Wheeless' Textbook of Orthopedics: Rectus Femoris
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- Yoga Journal; Get Hip About Hip Flexors; Julie Gudmestad
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