The hip flexors are very important muscles that often go overlooked. According to Kevin O'Neill, a certified strength and conditioning specialist, "Strong hip flexors allow for a faster and more powerful forward leg movement and upward knee drive." This characteristic is essential for sprinters, as well as for athletes involved in sports that require powerful movements, such as hockey, soccer and lacrosse. Incorporate hip flexor exercises into your regular routine three non-consecutive days a week and the results will be an increase in power and flexibility.
Front Knee Raise
Front knee raises are great for working the main group of hip flexor muscles, the psoas major and the iliacus. Stand with your legs together. Raise your right knee up, with control, to at least hip level, then lower back to the ground. Repeat the move with the left knee. Don't push off the floor with your foot to use momentum or jerk your leg. Perform three sets of 20 repetitions on each leg.
Lateral Knee Raise
Lateral knee raises also engage the main group of hip flexors, but the lateral rotation of the leg specifically targets the sartorius muscle. Stand with legs together, hands clasped on top of your head. Raise the right knee straight up to the side with the goal of touching the bottom side of your arm. Repeat the move with the left knee. Keep your body erect and move the leg with control, don't jerk it upward. Perform three sets of 20 repetitions on each leg.
Flutter Kick
Flutter kicks are a great exercise for the abs but they also require a lot of effort from the hip flexors. Lay on your back. Place your hands under your gluteus muscles and support your body with your elbows on the ground. With your back rounded, lift your feet about six inches off the ground. Start kicking. Keep your range of motion between six and 36 inches off the floor. Perform three sets of 20 repetitions.
Mountain Climber
Mountain climbers are great for working the entire body, including all of the hip flexor muscles. Place your hands on the floor shoulder width apart, with your shoulders directly above your hands and extend your legs out behind. Your weight should be distributed on your palms and toes. Stabilize your core and bring your right leg up to your chest. As quickly as possible, begin to "climb" and switch your legs back and forth. Complete three sets of one-minute repetitions.
References
- EliteFTS: Training your Hip Flexors
- Shape Fit: Abdominal Flutter Kicks
- "The Official United States Air Force Elite Workout"; Andrew Flach; 1999
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