Having strong hip flexors is vital not only to prevent injury whilst working out but also to prevent joint pain as you get older. Training your hip flexors to strengthen them is something everyone should try to aim to do. Once I started to strengthen my hip flexors I saw progress in my squat depth, balance and overall everyday mobility.
You utilise your hip flexors in things like walking, squatting down to pick something off the floor, running and many other everyday movements. If you are looking to improve your overall mobility and strength take a look at implementing the following three exercises into your life. (Read more about the importance of having strong hip flexors).
The 3 key movements for stronger hip flexors.
Seated leg raise.
1. Start by sitting down with your legs out straight and your torso at 90 degrees to your legs. 2. Hook a small resistance band over your ankles. 3. Raise one leg; it does not need to be high about 20 – 30 centimetres (or until you feel resistance) 4. Bring your leg back down slowly and controlled and repeat step 3. Try to lift your leg with an explosive motion and lower it with control. 5. keep your hands next to your hips to help keep your balance. 6. Switch legs when you have done between 12-15 reps. Repeat 2-3 more times through
Banded Walks
1. Find a place where you can walk for about 10 metres. 2. Wrap a small resistance band around your ankles. 3. Take a step forward by bringing your foot forward and then bringing it out, round and down. It is like making a tall semi-circle shape with your foot. 4. repeat for the other foot until you have walked the length. Try to do about 20 metres 2-3 times through. I usually keep my hands on my hips to help me balance.
Knee Drives
1. Wrap your resistance bands over your feet so that you are standing on one half and the other half of the band is across the middle of both feet. 2. Drive one of your knees upward so that your quad is at a 90-degree angle with your torso. 3. Bring your leg back down in a slow and controlled motion (the drive upward should ideally be more explosive) 4. repeat for the other leg and aim to do 12-15 reps 2-3 times through.
The most important thing about when you do these exercises is choosing a time in the week that you can designate to complete them. If you are not consistent you will make little progress.
Try adding them to your morning/evening routine, or maybe you have an extra 15 minutes during your lunch breaks that you don’t know what to do with. Think about your schedule and when you think you would most likely stay consistent.
It may take some experimentation, but that’s okay. Just remember if you miss one try to identify why and fix the problem as soon as you can. This helps to not disrupt the habit that you are trying to form.
How Often?
I would recommend trying to do these exercises 1-2 times a week if you can. This just helps to maintain consistency and be able to make progress.
If you are someone who goes to the gym 3-6 times a week I would recommend trying to do these at least twice a week. It will help reduce injury and also help you form when doing exercises like squats which require a lot of engagement from your hip flexors.
For the majority of the movements that you can do to strengthen your hip flexors the smaller resistance bands are more useful. You can easily pick up a pack with has varying levels of resistance off of Amazon for a good price.
I would recommend getting different levels of resistance as this way you can keep progressing as your hip flexors become stronger.
Why you will benefit from training your hip flexors.
Improved Mobility
1. better range of motion 2. reduced tightness
Better Performance
1. increased power 2. improved agility
Injury Prevention
1. Muscular balance 2. Stability and support
Functional Strength
1. Daily activities easier 2. Posture support
If you want more exercises that involve resistance bands check out this resistance band workout which you can complete in under 15 minutes!
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