Squats vs. Lunges for Hip Flexors

Squats vs. Lunges for Hip Flexors

The hip flexors are located at the very front of your hips, where your legs and pelvis connect. The hip flexors are the area that creases when you sit, walk and run and the hips need to be strengthened as well as stretched. When you lunge and squat, you work into the hip flexors in different ways to either stretch or strengthen the muscles and support your body.

Strengthen

The hip flexors are strengthened when they are bent or creased, causing a contraction. Both lunges and squats work into the hip flexor muscles, such as the psoas, by shortening the muscle and shortening the hip flexor itself. The difference is that in a squat, both hips are doing the same motion -- they both contract together. In a lunge, one leg is lengthened the entire time, while the other moves in and out of the contraction. Because of this, squats work to strengthen the hip flexors more efficiently.

Stretch

To stretch the hip flexors, the front of the thigh up into the hip crease must be lengthened. In a squat, this only happens when you rise out of the movement back to standing. And even when standing, some people still fold slightly into their hip flexors. In a lunge, the back leg is lengthened, which stretches the front of the thigh into the top of the hip. As you hold or move in and out of a lunge, the stretch deepens. Because of this, the lunge is a much better stretch than the squat for your hip flexors.

Squat

Stand with your feet a little wider than hip-distance apart. Bring your hand to your hips. Keep your toes and knees facing the front at hips distance. Slowly bend your knees and contract your hip flexors by pressing your hips back and down. Push into your heels. Come down until your thighs are almost parallel to the ground. Hold for one count and return to standing. Repeat 10 to 12 times.

Lunges

Stand with your feet together and your hands on your hips. Step your right foot back 3 to 4 feet. Keep your heel lifted and your knee straight. Bend your front knee over your ankle. Slowly bend the back knee until it comes close to the ground. Hold for one count and press back up. Repeat 10 to 12 times before switching sides.

Considerations

As with all exercise programs, consult with a physician before beginning. If you have any back, knee or hip injuries, be especially cautious during these exercises, as they may put strain on these areas. And remember to stay hydrated during your workout.

Jessi Andricks is a yoga teacher, personal trainer, and group fitness instructor. Andricks is also a certified green living expert and Health Coach. She combines her expertise in these areas of to help people learn to live healthy, energetic lives.

Original article and pictures take healthyliving.azcentral.com site