What are the hip flexors?
The hip flexors are a group of muscles located in the front of the hip that play a crucial role in movement and stability. The primary hip flexor muscles include the iliopsoas (which consists of the psoas major and the iliacus), the rectus femoris (part of the quadriceps), the sartorius, and the tensor fasciae latae. These muscles connect the pelvis to the femur and lumbar spine, allowing for essential movements like lifting the knee, bending at the waist, and stabilising the pelvis. They are heavily engaged in activities such as walking, running, kicking, and cycling making them vital for overall mobility and athletic performance.
Hip flexors also contribute to posture and core strength, as they help maintain proper alignment of the pelvis and lower spine. However, they can become tight or weakened due to prolonged sitting, leading to issues like lower back pain, poor posture, and limited range of motion.
Let’s dive into how to keep those hip flexors happy shall we?
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Yes! Here are two great hip flexor strengthening exercises:
1. Seated Knee Raises
How to do it:
- Sit on a chair or bench with your back straight and feet flat on the floor.
- Engage your core and lift one knee toward your chest while keeping your back upright.
- Lower it back down with control and repeat on the other side.
- Perform 10-15 reps per leg for 2-3 sets.
Why it works:
This targets the hip flexors by actively engaging them to lift the leg while improving core stability. You can add ankle weights for extra resistance.
2. Standing Marches with Resistance Band
How to do it:
- Place a resistance band around your feet and stand tall with your core engaged.
- Slowly lift one knee to hip height against the band’s resistance, then lower it back down.
- Alternate legs, performing 10-15 reps per side for 2-3 sets.
Why it works:
This exercise strengthens the hip flexors dynamically, improving endurance and functional strength for activities like walking and running.
