Hip Flexor Strengthening
An area of the body not commonly targeted!
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The hip flexor's primary role is to create flexion at the hip joint, and is primarily created by 4 muscles. The iliacus and the psoas major are the main two, which act upon just the hip joint. The rec fem (quad muscle) and sartoris (part of the adductor group) act upon both the hip and knee joint, and also assist in hip flexion.
The following exercises are a glimpse into early, mid & end stage hip flexor rehab… so can also be used as prehab/strengthening drills proactively, in order to help prevent injury!
1. SUPINE PSOAS MARCH ISO'S
2. SUPINE PB HIP FLEXION
3. STANDING PB KNEE DRIVES
4. STANDING PB LEG SWINGS
5. REVERSE OUTER RANGE LUNGE INTO KNEE DRIVE
The most common injuries to this area tend to be strains from kicking-based sports (football/soccer, AFL, etc), and tendinopathy in runners (less common).
As they play a vital role in knee drive during running, working on strengthening this area can also improve performance in this, as well increasing power with your kicking!
If you're currently suffering from a running-related injury then click the button below to check out our Run Pain Free exercise program!
Written by Pat (Exercise Physiologist)