Your hip flexors are a often overlooked but overused muscle group that plays an important role in your endurance training and strength training performance. Paying more attention to minor muscle groups like your hip flexors can affect your training in a big way. We are going to talk more about hip flexors, how to develop more strength and what effect they can have on your training performance.
The hip flexor is a small group of muscles that are attached to your femur from the front of your pelvis, and are responsible for keeping your pelvis properly aligned and the buttocks flexed. Hip flexors are required for full hip extension during strength training movements such as squats or deadlifts. Your lower body also needs hip flexors for every basic human movement or functional movement.
Sitting and sitting all day can cause stiffness in the hip muscles and weakness in the hip muscles, which can lead to muscle imbalance and injury. Strengthening and stretching your hip flexors can improve your overall strength training as well as your overall quality of life. Don’t believe, pain in your Achilles, hamstring, knee pain or even your iliotibial band can be the culprit and arise from the flexor of your buttocks.
Buttock flexors have 5 main muscles that contribute to hip flexion: psoas major / minor, psoas, iliacus, pectineus, rectus femoris, and sartorius. The psoas major and minor are long and thick, spindle or tapering shaped muscles that arise along the spine and enter the femur. The psoas muscles contract when the buttocks are flexible. The iliacus is a triangular shaped sheath that connects the ileum bone to the lower trochanter.
Sitting or sitting can contribute to tight buttock flexors. This is a very common problem for those who work long hours at work.
Athletes can also experience hip pain due to overuse and over training. Runners often show pain in the knee, buttocks, and iliotibial band, which results from stiff flexors of the buttocks and weak posture.
We’ve listed some of the best hip flexor exercises to help strengthen your buttocks and provide better mobility.
- From a standing position, look straight ahead and take generous steps backwards with your right foot. Keep your trunk straight during movement.
- Bend your extended knees and transfer your weight to your right leg. Slowly lower yourself until your left knee is just above or gently on the floor. Your right knee should be directly above your right ankle.
- Return to a standing position and cross the original starting point that brings your knees to a 90 degree angle. Take a break, then repeat after 10-12 sets with your left foot in front.
- Lie on your back with your knees bent at a right angle and a neutral spine.
- Wrap a tension band around your legs, maintaining tension throughout the exercise.
- Extend one leg and slowly bring the leg back, then repeat on the other side.
- Complete 1-3 sets of 8 to 12 repetitions.
- Start by separating the hip-width of your legs. Place the right leg with the front and the left leg behind the body on a bench or box that is approximately knee-high, or just below knee height.
- With your shoulders directly above your front buttocks, begin to descend to the position of the lungs. Hold a dumbbell or kettlebell with both hands in a vertical position hanging on each side of your body.
- Keep your back straight while lowering your left knee to the floor
- Go as low as you can while making sure your chest is open and the front knee is not extending in front of your toes.
- When your left knee descends, press your right foot to the ground, pull the right knee backwards, and push the upper part of the left foot to return to the standing position.
- Lie on the floor with your legs straight and arms at your sides.
- Bend your right knee at a 90-degree angle. Place your right foot on the floor.
- Engage the quadriceps muscles of your left leg, inhale and lift the left leg at a 45-degree angle, keeping the leg straight.
- Hold for three to five seconds.
- Exhale and slowly lower the left leg to the starting position.
- Repeat 10 times before switching legs.
Mountain climbers are a highly effective ab exercise. Occupying a plank position, mountaineers basically plank with cardio material assembled in one movement. Mountaineers help to lose weight, burn more body fat, increase strength and improve core stability.
- Start in a push-up or high plank position, engage your core, glutes and quads. Move your left knee toward your chest towards the outside of the arm, jump fast or push it back, legs alternately, bring your right knee out of the arm towards your chest.
- Continue phasing for thirty seconds.
- Make sure your shoulders are aligned with your wrists and effectively compress your core. Perform this movement for thirty seconds and complete a set of 5-6 sets.
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