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Train hip flexors
The hip flexor or m. (musculus) Iliopsoas, is a large and powerful muscle located at the front of the hip. The hip flexor is made up of two, sometimes three other muscles, the psoas major, the iliacus and sometimes the psoas minor. Not all people are born with a psoas minor. The main function of the hip flexor is to bend the hip forward and rotate it outwards. The muscle also allows us to bend our body sideways.
The muscle plays a central role in our movement and posture. It is not uncommon for this muscle to become stiff and/or overworked. Playing sports, being sedentary, aging, injury or even certain medical conditions are factors that can affect the hip flexor. By learning how to properly train the hip flexors, you can improve your mobility, reduce the risk of injury and lower back pain.
Exercises that strengthen the hip flexor
1. knee lift. Stand shoulder width apart. Lift one knee up as high as you can and hold the position for 10 seconds. Here the hip flexor works statically. Then lower your foot to the ground. Do 10 repetitions with the same leg. Then switch to the other leg and do 10 repetitions. Then lower your foot to the ground. Variation: Place a rubber band between your feet or have an ankle weight around your shin and lift your knee.
2. Lying leg lift. Lie on your back on a mat or similar with your legs straight and your hands by your sides. Round your lower back so that it ends up on the ground. Tighten your front thighs and lift one leg with a straight knee at about 45 degrees. Hold the position for 5 seconds and slowly lower the leg. Make sure that the leg is always straight. Do 10 repetitions and then switch legs.
3. dead bug. Lie on your back with your arms straight up and legs at a 90 degree angle. Now bring your left arm and right leg down towards the ground in a controlled manner. In the meantime, keep your tailbone pressed against the ground. The torso should be tense at all times. Come back and switch arms and legs. Do 10 repetitions on both sides.
4. Walking lunges. Stand up with your back neutral and your feet shoulder-width apart. Step forward with one foot and go down as deep as you can without the knee of your back leg touching the ground. Push off with your front leg to come up to a standing position. Take a step forward with your other leg. Remember not to take too long a step and to lift yourself straight up, not forward. Your back should always be neutral.
5. Peeing dog. Get on all fours and place a bench, chair, or similar next to you. Lift the leg closest to the bench by 90 degrees at the hip and knee joint. You should be able to touch the bench with your knee. Come back with your leg. If you can’t reach the bench, go as far as you can and turn around. Do 5 repetitions per leg.
