Hip Flexor Strengthening Exercises

Hip Flexor Strengthening Exercises

The hip flexors, a group of six muscles that move the hip forward when running, walking or doing other physical activities, often take a beating during exercise. When the muscle isn’t strong enough, it can easily get strained or torn during an overly forceful contraction, such as sprinting or a powerful kick. To reduce the risk of injury, incorporate exercises that strengthen the hip flexors into your workout routine.

Lying Scissor Kick

Lie on your back on a bench or mat and place your hands under your buttocks to support your pelvis. Raise one leg up so that it’s at a 90-degree angle, keeping the knee straight. Alternate raising your legs to a 90-degree angle, using your hip flexors to lift the leg off the ground. If you’re lying on the ground, try to keep your heels 2 to 3 inches off the ground when lowering it rather than letting it rest while the other leg is in the air. To make the exercise more difficult, use ankle weights.

Seated Leg Raise

Sit on a bench with your legs extended in front of you and feet on the floor. Place a weight in between your ankles, and then hold onto the front of the bench. To get into the starting position, lean your torso back and scoot forward so you’re balancing at the front edge of the bench. Bring your torso forward while simultaneously bringing your hips to meet your chest, using your hip flexors and abdominal muscles to drive the movement. Return to the starting position, making floor contact with the heels to balance yourself.

Hip Raise

A hip raise targets not only the hip flexors, but the outer hips, thighs and glutes as well. Lie on your back on the floor with your knees bent and feet flat on the floor in front of you. Extend your left leg straight toward the wall in front of you and slowly lift your hips up until your body is in a straight line. Hold for one count, and then move the extended leg out to the side to create a 90-degree angle at your hip. Return the leg to the center and lower your hips down to the mat. Repeat on the opposite leg.

Hip Flexor Stretch

A healthy hip flexor is stretched often to maintain flexibility. Kneel on your right knee and place your left foot in front of you. Place a folded towel under the knee on the floor if extra cushioning is needed. Place your left hand on your left leg for stability, and your right hand on your right hip to avoid bending at the waste. Lean forward and shift your body weight onto your bent left leg, feeling the stretch in the thigh and front hip. Hold for 30 seconds, and repeat on the right side.

Kelsey Casselbury has a Bachelor of Arts in journalism from Penn State-University Park and formal education in fitness and nutrition. Collins is an experienced blogger, editor and designer, who specializes in nutrition, fitness, weddings, food and parenting topics. She has been published in association and consumer publications, along with daily newspapers such as The Daily Times (Salisbury, Md.)

Original article and pictures take healthyliving.azcentral.com site