The hip flexors are a group of muscles located anteriorly on the upper and inner thighs, as well as around the pelvic region. They help power pretty much every movement we perform whether that be running, jumping, or even just standing. Our hip flexors need to be strong, stable, and flexible enough to be able to perform these movements of daily life and are especially important in athletes and those who lead an active life.
This group of muscles connects the femur (big thigh bone), pelvis, and lower spine. When contracted, they initiate the movement of bringing your leg closer to your torso, or your torso closer to your legs.
Hip flexor training is something that I would assume you don’t purposefully include into your daily exercise routine, nor are they a muscle group that you really think about all that often, right? Well, start thinking. Not only is your lack of hip flexor training hurting them, but so are your day-to-day activities (or lack thereof). Think about when you’re sitting, are your hip flexors in a shortened or lengthened position? They’re shortened! This means that sitting day in and day out at your desk job, or when you’re being a lazy butt at home on the couch all day, your hip flexors are going to be in a permanently shortened, and weakened state.
Strengthening the muscles of the hip flexors means that your pelvis will become more stable. When the pelvis is unstable, this can increase the risks of subluxations in the spine, and you may also start to compensate through other parts of your body which can lead to hip, knee, and ankle issues or injuries further down the line.
There are a few different exercises that you can do to strengthen your hip flexors, all relatively simple, non-time consuming, and relatively equipment free which means that they can easily be tagged onto the end of your workout or included in a core circuit.
Dead Bugs
Straight Leg Lifts
Weight Loaded Hip Flexions
This can be done with a heavy book, a dumbbell, or with an ankle weight.
*see video demonstration here*
And don’t forget to stretch them as well! You can stretch them out either standing or kneeling, foam rolling them can also help.
When you stretch, make sure to do it either at the end of your workout, or at a time when you aren’t exercising (e.g. midway through your work day as a break from sitting). Why at the end of your workout you ask? That’s all explained in my What’s The Deal With Stretching blog post.
Here’s to stronger, more flexible hip flexors to take your performance to the next level.
Until next time
xx