Strong hip muscles are essential for athletes to compete in their sport. These muscles are what help recreational exercisers get through a hard run. We all rely on our hip flexors for a variety of daily activities, including walking, standing, climbing stairs, running, squatting, sitting up in bed, and many others.
These muscles work together to enable you to flex or lift your leg toward your torso. When you bend your torso forward at the hips, your hip flexors are also activated.
Exercises that especially target the hip flexor muscles should be a part of a well-rounded lower body workout.
These muscles consist of:
● Rectus femoris,
● Pectineus Sartorius,
● and Psoas major,
The top seven hip flexor exercises for you to do at home or in the gym are listed below.
1. Straight Leg Raise
The straight leg lift is one of the simplest and gentlest hip flexor exercises you can perform. This exercise targets both the core muscles and the hip flexors. It’s frequently incorporated into a rehabilitation programme following a hip or pelvis injury, and it’s a great exercise to include in a lower-body routine. For the straight leg raise, an exercise mat is required.
2. Floor Sliding Mountain Climbers
Climbing mountains is already a difficult activity. You will feel the burn from the move for days if you add a set of sliding discs. Your core and hip flexor muscles are specifically targeted by this move. They increase agility and promote calorie burning.
3. Pigeon Pose
Yoga’s Pigeon Pose, also known as Eka Pada Rajakapotasana, is a hip-opening posture with a forward bend. The flexed leg targets the psoas muscle and engages the hip flexors.
4. Jump Lunge
The quads, hip flexors, hamstrings, and glute muscles are all strengthened during the jump lunge, which incorporates plyometric exercise. The lower body’s power and performance are improved through plyometric exercises like the jump lunge.
5. Bulgarian Split Squat
The intermediate exercise known as the “Bulgarian Split Squat” develops the hip flexors, glutes, and calves. You require a knee-height box or bench. Because the exercise is unilateral, you only target one leg at a time. By doing so, side-to-side muscular imbalances can be improved.
6. Kettlebell Swing
The kettlebell swing works every muscle in your body and combines cardio with explosive strength. The majority of your hip flexors are involved in this movement.
7. Banded Hip March
The banded hip march, also known as the psoas march, is a fantastic exercise for building hip flexor strength. Additionally, using a band around your ankles forces you to work against resistance, making the exercise harder.
It’s important to keep the hip flexors strong and flexible because when they are weak or tight, they can cause low back pain or tightness through the front of the hip.