Fitness
Extra strength = extra support.
Heres what to know about the benefits of strengthening your hip flexors and the best exercises for the job.
In fact, stretching the area can actuallyincrease the perception of tightness.
The reality is that the muscle isnt tight, its just tired.
Strengthening may be the most beneficial in the long run, Graber says.
Of course, this doesnt mean you shouldnt stretch your hips, but it isnt your only remedy.
Frankly, most of us have tight andweak hip flexors, says certified personal trainerCody Koontz.
By strengthening your hip flexors, you’ll getbetter postural awarenessand endurance, Koontz says.
Here are a few simple yet effective moves to get you started.
Stand with aresistance bandlooped under your feet.
Lift one thigh up until its parallel to the ground and you feel resistance from the band.
Hold it for 10 seconds, then slowly lower your foot and repeat on the other side.
Aim for 10 reps per side.
Lie on your back.
Place a medium resistance band around your feet.
Slightly elevate your upper back/neck and support your head with your hands.
Alternate kicking your legs out like youre pedaling a bike.
Hold each leg extension out for three seconds to engage your hips.
Repeat 10 times per side.
Lie on your back and elevate your legs off the floor with hips and knees bent 90 degrees.
Keep your spine in a neutral position by pressing it into the floor.
Sit on the floor with one leg extended in front of you.
Bend and pull your other leg in towards your glute, knee bent.
Lift and lower the extended leg 10 times.
Switch and repeat on the other side.
Do three sets of 10 per side.
Lie on your back.
Place your feet hip-distance apart.
Engage your core and lift your hips up into abridge.
Hold this bridge position steady while you alternate lifting one leg and then the other.
Do three sets of 10 per side.
Studies referenced:
Avrahami, D. (2014).
J Can Chiropr Assoc.
2014 Dec;58(4):444-55.
PMID: 25550670; PMCID: PMC4262809.
Prolonged sitting and physical inactivity are associated with limited hip extension: A cross-sectional study.
de Jesus, FLA. (202).
Ikezoe, T. (2021).
doi: 10.1016/j.archger.2021.104499.Epub 2021 Aug 2.
The Influence of Stretching the Hip Flexor Muscles on Performance Parameters.
A Systematic Review with Meta-Analysis.
Int J Environ Res Public Health.
Lee, SW. (2015).
Effects of hip exercises for chronic low-back pain patients with lumbar instability.
J Phys Ther Sci.
Neumann, D. (2010).
Kinesiology of the Hip: A Focus on Muscular Actions.
Journal of Orthopaedic & Sports Physical Therapy.https://www.jospt.org/doi/10.2519/jospt.2010.3025
Taylor, JL.
Neural Contributions to Muscle Fatigue: From the Brain to the Muscle and Back Again.
Med Sci Sports Exerc.
