Hip flexors are skeletal muscles and tendons facilitating thighbone, or femur, flexion and knee elevation. With help from the lumbo-pelvic structure, hip flexors are vital in pulling the knees up, an action involved in running and exercising. Also incorporated in other movements, hip flexor muscles receive workouts from a variety of actions not entirely involved in hyperextension. Lunges are excellent stretches targeting hip flexors and can be done at home or at the gym. Runners often experience hip flexor injuries due to putting incessant stress on these tendons and muscles. Performing lunges before running may prevent such injuries from occurring.
Basic Lunge
Begin a standard lunge by standing with hands on hips to prevent engagement of core muscles during the exercise. Raise one of your feet and balance yourself on your other foot as you slowly move your raised foot forward. Place it on the floor in front of you, heel first and transfer your weight to this foot. Keep your back straight as you lean onto the foot and lower your hips while you are lowering the leg behind you. Do not let it reach the floor. Instead, rise up at this point and bring your legs back to the starting position. Repeat the lunge using the other foot on which to transfer your weight.
Lunge With Barbell
While holding dumbbells in each hand, step forward with one leg, and then lower your body to bend the leg. Keep your feet about 24 to 36 inches apart; at this point, your knee should not be extended beyond the toes as you are lowering your body. Proper form dictates that the front shin should be perpendicular with the floor at this time. Now, push back with intensity and repeat the exercise, using the other leg. The farther you step while doing the lunge with barbells, the more you stretch the hip flexors, hamstrings and glutes. However, do not overexert these muscles. Performing many small stretches work just as well as large ones.
Static Lunge
This exercise is like the lunge only you are not taking a step forward. Rather, you are dropping down to a knee instead of lunging, which is why it is referred to as a static lunge. You can hold dumbbells while performing lunges or, if you are just learning how to do lunges, you can simply use a wall or chair for balance. First, stand with your left foot behind you and your right foot in front of you. Feet should be 3 feet apart. Start bending the knees. As you lower yourself to the ground, keep the front knee behind your toes. Straighten the back and contract the abs as you push on the front foot's heel in order to resume the starting stance. To prevent knee injury, do not let the knees lock when you have completed raising your body.
Hip Flexor Injuries
The main reason for trainers to experience hip flexor injuries is due to the muscles being tight and inflexible but continuing with the exercise anyway. This condition arises from neglecting to perform lunge stretches prior to an intense workout. Stretching muscles stimulates blood flow to areas of the body involved in specific exercises, providing muscles and tendons with nutrients and oxygen necessary for a safe and injury-free exercise session.
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