Hip flexors often become tight and weak from too much sitting. It can also be a problem area for many runners as hip flexors are prone to repetitive use injuries.
Here are 5 exercises to keep your hip flexors healthy with a combination of mobility and strength based-exercises demonstrated by COAST Physiotherapist Rachel Wong.
STRAIGHT LEG RAISE
A simple exercise for isolating the hip flexors.
1. From a seated position with legs extended, begin to lift your right leg.
2. As you lift your leg, keep your leg as straight as possible and contract your quad.
3. Turn your toe out slightly to also engage your inner thigh.
4. Repeat on other side.
PSOAS MARCH
This hip flexor exercise also works on core stability. Bonus!
1. Lay on your back, knees bent at 90 degrees and wrap a band around the soles of your feet.
2. As you engage your core, begin to extend one leg straight and pull your other knee up as high as you can.
3. Alternate back and forth.
GLUTE BRIDGE WITH PSOAS MARCH
Another hip flexor exercise that does double duty by also working your glutes.
1. Lay on your back in a bridge position with a band wrapped around the soles of your feet.
2. Keep your hips high off the ground without arching your back.
3. Lift one leg off the ground and bring your knee towards your chest and then lower back down.
4. Focus on keeping your glutes engaged to prevent your hips from sinking.
5. Alternate back and forth.
COUCH STRETCH
A great stretch to do while you are binging on Netflix. It to helps release the hip flexors and quads, ideal for anyone who sits a lot throughout the day.
1. Get down on one knee, bend your back leg and lean your shin/foot against a couch.
2. Focus on keeping your pelvis tucked and pushing your hips forward by engaging your glute.
3. You should feel a stretch in the front of your hip and leg of your back leg.
4. Repeat on other side.
HIP-OPENING LUNGE
Here’s a deeper, more advanced hip flexor stretch that also targets your hamstring and adductors.
1. Place your forearms on the ground with your left leg back and bring your right foot next to your right elbow.
2. Try to keep your back flat.
3. Breathe and hold for about 30sec.
4. Repeat on other side.
