Over worked hip flexors

husseycd

I'm an aerialist by hobby and while that's great for certain parts of my body (pull-ups anyone?), I've found it's hard on my hip flexors. Holding one's legs out straight really works those bad boys. I also have a desk job which I know is tough on them too. I do stretch them quite a bit but it's not enough and quite honestly, that they're tight is hampering my flexibility. I'm fairly flexible but I'd definitely like to be more flexible.

I know I'm a bit unbalanced because of the aerial work. To compensate, I've been trying to work my lower body more. I started with compound squats (modified stronglifts program) and today I started hip thrusts (with a weight plate today, working my way up to barbell). I've read very strong flexors can compensate for weak glutes, so I'm looking for some specific glute exercises because I'm worried in squats, my strong muscles are working harder and the weak ones still aren't getting the workout they need.

I don't like isolation exercises, but I'm beginning to think I do need some. So besides the hip thrusts, what other butt/hamstring exercises are good? What about the leg curl machine? Is it worth it to add that in? What about cable kick-backs? Anthing else? I definitely need weighted exercises. My body weight doesn't cut it.

Thanks!

phatguerilla

Squats will just add to the hip flexor work. Assuming you know the couch stretch for them? If that's not cutting it then I would see a physio of some form tbh before adding compound lifts. In the mean time leg curl machine should be a solid option for hamstrings without challenging anything else.

husseycd

I'm not familiar with the couch stretch, but I train with a contortionist so I think I'm covered on stretching. I will look it up though 'cause you never know. I can actually do front to back splits, so despite being tight, they're not inflexible. Just a little sore.

I was worried about the squats, but I think you're right. I guess I can focus on butt/hamstring only for a while and then come back to squats. I like the bang for the buck squats give you, but they'll still be there in a month.

JNick77

I'm not familiar with the couch stretch, but I train with a contortionist so I think I'm covered on stretching. I will look it up though 'cause you never know. I can actually do front to back splits, so despite being tight, they're not inflexible. Just a little sore.

I was worried about the squats, but I think you're right. I guess I can focus on butt/hamstring only for a while and then come back to squats. I like the bang for the buck squats give you, but they'll still be there in a month.

That's pretty awesome. I don't do what you do but years of exercise has caused me problems with my hip flexors as well. So much that I changed from a wide-stance squat to an olympic stance squat (feet about hip width) and I definitely feel less stress on my hip flexors but still feel my glutes, hamstrings, low, back, and quads engaged. The hip / glute bridge is a pretty good posterior chain movement and you should keep doing it. You can also do Straight Leg (knees actually slightly bent) Deadlift to help improve your posterior chain even further. Back Hyperextensions while holding a light dumbbell for reps is another way to go. Using a dumbbell or kettlebell you can do swings.

For the squats, still keep the volume low and maybe just work-up to a heavy set of 3. The other stuff work for 4 to 5 sets of 8-10 reps.

Also, get yourself a lacrosse ball and roll your hip flexors at least once a day; it helps a lot!

Cheers!

cafeaulait7

That's such a cool hobby!

So, do you not do arabesque-type moves much compared to the front moves? If not, you might want to work some ballet into your training and focus on the rear moves. You can use weights or cables, but you might need to get creative Cable kick-backs are good, and you can get your form even more ballet-like for the best effect (gluteus medius and pelvis/back gets nicely involved that way, imho).

I'm sure you know about Full Pigeon pose in yoga as far as stretching goes, or if you don't, get really comfortable with it

You probably want to add lower back strength as well as glute strength if you think you have an imbalance, so the compound lifts that hit the low back too are awesome, imho.

husseycd

Thanks everyone for the replies! I will definitely incorporate some of these suggestions.

We do full pigeon, though sometimes my knees don't like it. I actually believe that's when my flexors are tightest. Other times it doesn't bother me at all.

There are some arabesque-type moves. But since there's so much inversion, and we invert primarily by straddle ups (or pike ups), it's pretty unbalanced.

Tomorrow is weights day, so I'll minimize the squats (I'll still probably go for a 3x3 set) and concentrate on the others.

Thanks again!

TR0berts

Ham-Glute Raises.

In fact, I need to get those back into my routine soon.

JNick77

Ham-Glute Raises.

In fact, I need to get those back into my routine soon.

I second that, wish my gym had the bench.

husseycd

I'm not sure if they have a ham-glute machine at my gym (though I'll look for it), but we do something like that in silks. It's from the ankle hang-- http://www.fearlessflyersacademy.com/wp-content/uploads/2013/03/ankle-hang-web.jpg -- and you bend your knees and bring your butt toward your feet. The mechanics look similar. Normally it's just a pose, but do a few in a row...

I'll try to put 10 in my practice tonight. Or maybe five. That position can be hard enough to get out of. Definitely don't want to be exhausted before trying to get your hands above your feet.

JNick77

I'm not sure if they have a ham-glute machine at my gym (though I'll look for it), but we do something like that in silks. It's from the ankle hang-- http://www.fearlessflyersacademy.com/wp-content/uploads/2013/03/ankle-hang-web.jpg -- and you bend your knees and bring your butt toward your feet. The mechanics look similar. Normally it's just a pose, but do a few in a row...

I'll try to put 10 in my practice tonight. Or maybe five. That position can be hard enough to get out of. Definitely don't want to be exhausted before trying to get your hands above your feet.

That sounds very similar and probably even more difficult, which is good.