If you are an athlete, you need to be focusing on increasing the strength of your hip flexors.
Function
The function of the hip flexor is to raise the knee straight upward and flexing the hip.
Origin
The origin of these muscles attaches along many places on the hip.
Insertion
They all (psoas major, psoas minor, illiacus muscle) insert on the femor at different spots.
Training
Training the hip flexors is fairly easy. The hip flexors are active in almost every exercise that we do with our lower body. Every athlete SHOULD be training their hip flexors as they have the ability to increase or decrease your speed. Increasing flexibility in your hip flexors will also have an impact on speed and agility. A basic back knee touch lounge will help with this, while any straight leg lifting exercise will isolate the hip flexors.
Exercises
| Picture | Name of Exercise | ||
| V-Up Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w... | |||
| Jack Knives This exercise can be performed with your knees bent or kept straight. Lie on the ground (beginner) or a bench (advanced) with your lower body not on the bench. Complete a crunch ... | |||
| Air Bike Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished. Spotter Informat... | |||
| Lying Leg Raises / Throwdowns Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground.... | |||
| Twisting Leg Raises Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa... | |||
| Ball Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ... | |||
| Abdominal Dragon Flags Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ... | |||
| Roman Chair Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi... | |||
| Exercise Ball Abdominal Leg Raises The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight upwards kee... | |||
| Calisthenics Elbow Instep Lunge The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ... | |||
Cardiovascular
| Picture | Name of Cardiovascular Exercise |
| Stepper:This exercise was made popular by the popular myth of spot reducing (you cannot lose the fat ... | |
| Shuttle Run:To begin this exercise stand in the middle of two lines. In this example we will use the 0, 20 and ... | |
| Treadmill:This is the most popular cardiovascular exercise. Due to the impact on the knees and other joints, ... | |
| Running or Jogging:Jogging is probably one of the most popular exercises in the world and with good reason. It is as i... | |
| Walking:While intense walking is a good aerobic exercise it is probably more used as a weight loss tool than... | |
| Housework or Cleaning:While most people wouldn't call this a cardiovascular exercise, it certainly is one. Cleaning the h... | |
| Dancing:Dancing is an excellent cardio workout that can be done by anyone at any level.... | |
| Recumbent Bike:This exercise is very popular for people who do not want to jog and run. Make sure to adjust the se... | |
| Elliptical or Cross Trainer:This is the newest in cardiovascular equipment, and because of its low impact on the knees it will b... | |
| Cross-Country Skiing:Similar to the elliptical machine but this exercise is a sport. It is mostly performed at a slower ... | |
| Baseball:Baseball needs no introduction, this sport is known around the world as a moderate intensity (short ... | |
| Soccer:Soccer is the worlds sport as it is offically the most popular sport in the world. Usually this spo... |
Pilate
| Image | Name of Pilate |
| Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend yo... | |
| One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your le... | |
| Bicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your bo... | |
| Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs be... | |
| Double Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both ... |
Stretches and Flexibility
Forum Discussions
| Exercise tips | Can anybody tell me some good hip flexor and hamstring exercises (no machines please)?... |
| Tight hip flexors | Hi, I've got a problem with having tight hip flexors. I do muay thai and I've heard that having good hip flexibility and mobility would greatly assist in these kind of sports. What kind of ways can I develop functional hip flexibility/mobility?... |
| stretches & exercises for painful hip flexors & glutes | i was wondering if there were any stretches or exercises available that may be able to assist me. i suffer from VERY painful hip flexors and gluteus max, med and min. im not sure exactly which flexors cause me the most problems, but its basical... |
Original article and pictures take www.myfit.ca site
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