Strengthening your hip flexors is important for anyone looking to improve overall health. After all, your hip flexors help with posture, core stability, range of motion, flexibility, and spinal strength. Below are some tips on how you can strengthen your hip flexors using simple exercises and improve your health.
Hip Flexor March (Laying or Standing)
The hip flexor march helps to strengthen the iliacus and psoas muscles. If you have the ability to balance on one leg, perform the exercise standing, otherwise, you can lie down instead. Work towards an unassisted standing hip flexor march as this is the most effective version of the exercise.
Laying Hip Flexor March
Start by laying down on the ground, with a resistance band around the balls of your feet.
Keep your core engaged and your pelvis and lower back pushed into the floor.
Slowly bring one knee up towards your chest while holding the other leg straight. Hold for 3-5 seconds while focusing on keeping the core engaged.
Slowly return to the starting position and repeat with the other leg. Continue to alternate legs until you have completed 10 exercises on each leg.
Complete 3 sets with a 30-second break in between.
Standing Hip Flexor March
Start by standing tall, with a resistance band around the balls of your feet.
Keep your core engaged throughout while keeping your back straight.
Slowly raise one knee up towards your chest, trying to keep your pelvis as level as possible. Hold for 3-5 seconds, while keeping the core engaged.
Slowly drop your foot to the starting position, and repeat with the other leg. Continue to alternate legs until you have completed 10 exercises on each leg.
Complete 3 sets with a 30-second break in between.
Mountain Climbers
Mountain climbers help to challenge your core, strengthen your upper body and strengthen your hip flexors. Ideally, you should use sliders, or perform the exercise wearing socks on a smooth surface. This helps to add extra resistance while helping you maintain your form.
Start in a high-plank position with your arms directly underneath your shoulders. Keep your core engaged and hips level throughout the exercise.
Keeping your toes on the floor, drive one knee up towards your elbow while the other leg remains straight.
Straighten that leg back to the original position, while simultaneously driving the other knee up towards your elbow.
Repeat this process 10 times to complete a set. Remember to focus on keeping your toes on the floor(or sliders) the whole time, and your core engaged.
Tempo Squats
When it comes to tempo squats, there are various tempos and pauses that you can experiment with. The most common is a 3:2:1 tempo which translates to a 3-second lowering into the squat, a 2-second pause at the bottom of the squat, and 1-second to stand up. When starting out, a better tempo may be 4:1:2 as you get used to the motions.
Start by standing tall with your legs shoulder-width apart. Keep your core engaged and your pelvis level.
Push your hips back slightly as you bend your knees and lower into a squat position.
At the bottom of the squat, hold your position while continuing to engage your core.
Drive the balls of your feet into the floor as you return to the starting position.
Repeat 12-15 times to complete a set
Complete 3 sets with a 30-second break in between each.
Add the exercises above to your regular workout routine to strengthen your hip flexors, and improve your overall posture and stability. The stronger your hip flexors, the more overall strength you have and the larger range of movement you will have.
