3 Hip Flexor Strengthening Exercises To Add To Your Routine

Are Hip Flexors Your Weakest Link?


Do you think they have tight hip flexors from sitting for prolonged periods at a desk?

Let's exam what the hip flexors do so you can consider whether your hip flexors are tight, or just weak. Even if your hip flexors are tight, static stretching may not be the best alternative- especially if they are also weak.

The hip flexors are comprised of a group of muscles originating in the lumbar region of the back and hip girdle, which run down the femur. The pull the upper leg and trunk together.

The role of the hip flexors is to stabilize the pelvis and improve your gait. They serve as the connection that keeps the hips and low back together, which can help prevent excessive lumbar extension or flexion, and anterior or posterior pelvic tilt.

Since the primary job of this muscle group is to pull two bones toward a joint, when you are seated all day, the chair does their job.

When these muscles don't work the way they should, you may compensate with...

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Build Stronger Hip Adductors With This Move

 

The hip adductors are often ignored in workouts and tend to be a weak link in athletes. It's a lot sexier to build a bigger squat or rip a heavy bar off the floor. 

But the hip adductors play a crucial role in your overall movement and function. The adductors attach to the inner thigh starting from the medial knee all the way up to the pelvis.

Tight Adductors and Knee Pain

They attach to the inner ligament in the knee, and tight, weak adductors are often the culprit for nagging knee aches and pain. In addition, tight adductors are often at war with the glutes and can win the battle by causing knee valgus and anterior tilting of the pelvis. Though it's not as cool to squeeze a ball between your knees as it is to hip thrust, the adductors should be trained equally during accessory work as the glutes in your training. I recommend doing 2 adductor exercises for every 3-4 glute exercises during your workout week. 

Enter The Copenhagen Plank

The Copenhagen plank is a great...

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