Hip flexor workout

williammathieson1
williammathieson1 Posts: 1 Member
edited November 25 in Fitness and Exercise
Hi everyone,

Can anyone advise me on what a comprehensive hip flexor workout would look like?

Thanks

Will

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    It's a hip flexor, how much of a workout do you think it needs?!
  • concordancia
    concordancia Posts: 5,320 Member
    Do you want stretching or strength? For the latter, I tend to agree with the previous poster, but then my hip flexors are currently too strong relative to the surrounding muscles.
  • tulips_and_tea
    tulips_and_tea Posts: 5,744 Member
    I'm unclear as to your specific intent as well, but if you're looking to stretch them and make them more flexible, then I recommend Kauit yoga. We do a lot of hip flexor stretches in those classes.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    I'm going to make the huge assumption that this has to do with running. I've had problems with my hip flexors from running, which have thankfully gotten a lot better! Check out this whole list (which I aspire to do at least twice a week), particularly "scorpion."

    https://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners

    You can add to this a weighted leg raise: Standing, you hook your toe onto a kettle-bell or similar weight (something fairly light that is easy for you to lift multiple times, maybe start with nothing) and raise your knee. 10-20 reps each side.

    Lying straight-leg raises also work: lying on your back, one leg bent, the other straight, raise the straight one to about a 30 degree angle. 20 reps or more per side. Can be done with ankle weights.

    A good flexor stretch is to lie on your kitchen counter on your back with your butt on the edge, dangling one leg at a time while you hold the other knee up with both hands.
  • lorrpb
    lorrpb Posts: 11,463 Member
    I could be wrong, but I always assumed hip flexors are adequately worked with weighted squats, deadlift, lunges, KB Swings, etc, no? Do we need special workouts for these?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    lorrpb wrote: »
    I could be wrong, but I always assumed hip flexors are adequately worked with weighted squats, deadlift, lunges, KB Swings, etc, no? Do we need special workouts for these?

    I guess we'll never know... :laugh:
  • lilac_bunny
    lilac_bunny Posts: 137 Member
    edited March 2018
    My hip flexor were tight because they were weak. The more I stretch the more that becomes apparent. I have good passive rom at the hip but I can't actively flex the knee up past 90degrees.
    I have been doing weighted step ups, marching, mountain climbers, resisted mountain climbers? Lunges and I'm not sure what the name is but you lie on your back with a resistance band around your feet and you alternate flexing your hip and knee on each leg, kind of like marching in laying, then you do it in reverse starting with both knees bent up and alternating straightening out your leg, which works the hip flexor on the side that remains flexed.
    A good old fashioned straight leg raise would do the trick as well but I can't do those!
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