{"id":7925,"date":"2019-07-05T07:22:34","date_gmt":"2019-07-05T07:22:34","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=7925"},"modified":"2021-11-09T14:24:51","modified_gmt":"2021-11-09T14:24:51","slug":"15-exercise-recommendations-for-stronger-hip-flexor","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-exercise-recommendations-for-stronger-hip-flexor\/","title":{"rendered":"15 Exercise Recommendations for Stronger Hip Flexor"},"content":{"rendered":"\n
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If you want to have a stronger hip flexor, then you\u2019re going to do some exercises to make that happen. Most people do not think much about their hips until they begin causing problems for the rest of the body. <\/p>\n\n\n\n

The hips are not a high-priority target when going to the gym or doing exercises at home, and while they do get some work out with some of the exercises out there, most people could use better strengthening, especially if you tend to suffer from aches and tightness in the hips. <\/p>\n\n\n\n

For those who want to target specific parts like the hip flexors, we\u2019ve put together a list of eight of the best exercises to do. You can add these into your regular workout combined with strength training on arms, back, shoulders, abdominals, and more, and you will be able to give your hips that boost that they need.<\/p>\n\n\n\n

1. The Double-Banded Pull <\/strong><\/h3>\n\n\n\n

First, there is the double band pull through. You want to attach a resistance band low to the ground behind you and then stand in front of the band with it just above your knees. Maintain tension <\/a>on the bend and do not let your knees bend into the pressure. Now leap forward at the hips and push your butt back. Bend your knees and reach down behind and grab the band between your legs.<\/p>\n\n\n\n

 This will stretch your hamstrings and glutes. Make sure you keep your chest lifted up and your back flat as you stand up again. This will drive the hips forward and squeeze another part of your glutes. You want to do between 12 and 15 of these in order to get the best stretch possible and work out your hip flexors. They can be a little difficult for the first time so you may want to work up to 15.<\/p>\n\n\n\n\n\n\n\n

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2. The Knee Driving Side Plank<\/strong><\/h3>\n\n\n\n

Another terrific exercise <\/a>for a stronger hip flexor is the knee driving side plank. What you will do is start with the position that will allow you to do a side plank with your left elbow under your shoulder in your legs extended.\u00a0<\/p>\n\n\n\n

Your hips, knees, and ankles should all be stacked on each other. Make sure that your body is pulled in a little in the lower back remains flat. Your core should also feel engaged. From there you can begin to do the exercises by driving your right knee up toward your chest. <\/p>\n\n\n\n

Hold at the top for a second and then extend the leg back out to where it started. Continue to work on that one leg for five to eight reps and then switch to the other side. Make sure that your movement is slow and deliberate the entire time.<\/p>\n\n\n\n\n\n\n\n

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3. The Banded Hip March<\/strong><\/h3>\n\n\n\n

The Banded Hip March is an exercise where you are standing upright with your feet about hip-distance apart with your chest lifted. You want a mini resistance band around the balls of both feet and you want to engage your core. <\/p>\n\n\n\n

Bring your right knee up and out in front of you and stop when it reaches the height of your hips. Some people may not be able to lift up that high, and that\u2019s fine, but you should make that your goal to get to that point eventually. Your hip flexors<\/a> will definitely respond in the legs that you lift. That\u2019s how you know that this is such a good exercise for hip flexors. <\/p>\n\n\n\n

You want to focus on keeping your foot directly under your knee and you want your core to be engaged. You can do 5 to 7 reps on one leg and then switch it off and do 5 to 7 on the other leg as well.<\/p>\n\n\n\n\n\n\n\n

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4. The Split Squat<\/strong><\/h3>\n\n\n\n

This is something you will do with your back against a bench or some other elevated surface. Your left foot should be on the floor a few feet in front of the bench in the top of your right foot should be on the bench. That means your shoelaces should be down. You want to have a dumbbell in each hand by your sides. <\/p>\n\n\n\n

The weight of each dumbbell will depend upon your personal preference or strength. You want to engage your core and bend your knees to lower down into a partial squat<\/a>. Your left knee should form a 90\u00b0 angle so that your thigh is parallel to the ground. <\/p>\n\n\n\n

Your right knee should be hovering above the floor. This is an easy exercise, so you\u2019re going to do around 15 reps with one leg and then switch to the other into another 15.<\/p>\n\n\n\n\n\n\n\n

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5. The Reverse Lunge Step Up<\/strong><\/h3>\n\n\n\n

The Reverse Lunge<\/a> is the next item on the list. You will stand facing a box like a stepper bench and then step onto the box with your right foot and then bring your left leg up to meet the right by driving with your right heel includes. <\/p>\n\n\n\n

Your left foot should hover and almost all the weight should be on your right foot. Then you will step back to your left foot and step right foot back ending up on a reverse lunge. You will then push through your left foot stand back up and move on to the next exercise; that is going to be a single rep.\u00a0<\/p>\n\n\n\n

You can either do these one at a time or you can alternate and use one foot and then the other. You want to do anywhere from 12 to 15 reps on each of your legs in order to get the most out of this exercise.<\/p>\n\n\n\n\n\n\n\n

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6. The Dumbbell Squat<\/strong><\/h3>\n\n\n\n

Doing the dumbbell squat requires that you choose a dumbbell that is heavy enough to make you actually feel fatigued when you do squats <\/a>with them but not so heavy that you have trouble performing them with the right form. You stand with your feet wide and your toes pointed slightly outward. You will use one dumbbell that is held with both hands at your chest. <\/p>\n\n\n\n

Then you will bend your knees and slowly lowered down into a squat while maintaining your form. That means that your back has to remain straight and the movement should be smooth and easy. <\/p>\n\n\n\n

Push through your heels and then return to a standing position. You should notice movement in your glutes at the top of the movement. We want to do 8 to 10 reps of this exercise with maybe three sets total. You should definitely feel tired by the time you\u2019re done.<\/p>\n\n\n\n\n\n\n\n

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7. The Kickstand Deadlift<\/strong><\/h3>\n\n\n\n

Next up is the kickstand deadlift which requires that you stand with your feet up proximally hip-length apart with one foot in front of the other by a few inches. Use a dumbbell right next to both of your feet which will allow you to maintain position and keep both feet on the same spot. <\/p>\n\n\n\n

You should maintain the majority of your weight in your front leg. You want to grab the dumbbells and then rise above the toes of your rear foot and maintain balance without putting too much weight on them. Lean forward at the hips and push your glutes back.\u00a0<\/p>\n\n\n\n

Slowly lower the dumbbells towards the floor while keeping your back completely flat and your shoulders pushed backward. Press through your front foot to return to where you started from which is a single rep. You will be doing 5-8 reps on each of your legs<\/a>.<\/p>\n\n\n\n\n\n\n\n

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8. The Sprinter\u2019s Lunge<\/strong><\/h3>\n\n\n\n

Finally, the sprinter\u2019s lunge has you standing with your feet about hip-length apart and has you stepping backward with your left foot so that you are in a lunge position. You will push through your left foot to jump into the air like a sprinter which should bring your right knee into your chest <\/a>and with a soft knee and then step back into a lunge position once again. <\/p>\n\n\n\n

This will be a single lunge and will count as a single rep on your exercises. You will want to do between five and eight of those reps during your workout. They are a powerful way to build up your hip flexor. <\/p>\n\n\n\n\n\n\n\n

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9. The Frog Squat<\/h3>\n\n\n\n

This exercise is great for warming up your hips, glutes, hamstrings, and quads before doing the weighted exercises. The frig squat involves placing your feet just wider than shoulder-width apart. You bend your knees, keep thighs parallel to the ground, and grab your ankles with your feet. Use your elbows to push the inside of your knees outwards, and sink into the stretch.<\/p>\n\n\n\n

Bounce lightly from the parallel to the sunken position, and move from side to side. Ensure you keep your core tense and active during the stretch to activate your lower back, glutes, and hip flexors. Try to keep the frog squat going for up to 1-minute at a time. Beginners will feel their legs burning after a few minutes. This exercise builds strength in the supporting muscles to the hip flexors. By strengthening the ancillary muscles around the hip flexors, you improve your range of motion in the hip joint, preventing muscular atrophy<\/a>.<\/p>\n\n\n\n\n\n\n\n

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10. The Hip Thruster<\/h3>\n\n\n\n

The hip thruster helps to lengthen and strengthen the hip flexors. There are two ways of doing this exercise; weighted or with your body weight<\/a>. Newbies should focus on mastering the bodyweight exercise before moving on to adding free weights into the equation.<\/p>\n\n\n\n

To complete the hip thruster:<\/p>\n\n\n\n

  1. Lie down flat on your back.<\/li>
  2. Bring your feet up to where your knees were resting on the floor, and bring your heels back an extra inch from that position.<\/li>
  3. Clench your core muscles and glutes, and drive the hips up from the bottom until you reach the top position.<\/li><\/ol>\n\n\n\n

    Your hips should have a slight extension at the top position, and you\u2019ll feel the stretch deep in your hip flexor. When you\u2019re at the top of the movement, it\u2019s important to keep the core and glutes tight. Try to complete 20 reps of the exercise for three sets. When it gets easy, add some dumbbells into the routine.<\/p>\n\n\n\n\n\n\n\n

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    11. The Barbell Backsquat<\/h3>\n\n\n\n

    The barbell back squat is the most effective overall muscle-building exercise. This compound movement engages your core, back, shoulders, hips, legs, and calves, all in one motion. It\u2019s a favorite of bodybuilders for developing size and strength in the glutes, hips, and thighs.<\/p>\n\n\n\n

    Start your back squats light. Get yourself a barbell with adjustable weights. It\u2019s better to do higher reps with a lower weight to strengthen the hip flexors. Focus on rep ranges between 12 to 15-reps in a set. When completing the back squat, stand in the same stance as the dumbbell squat, but position the barbell across your shoulders on your back.<\/p>\n\n\n\n

    Hold the barbell with your hands, and use your shoulders to brace against the weight during the movement to form a strong platform. When sinking into the squat, go all the way down until you feel your glutes touch the back of your ankles<\/a>. When driving out of the bottom, look up to the ceiling; looking down causes you to fall forward.<\/p>\n\n\n\n\n\n\n\n

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    12. The Box Squat<\/h3>\n\n\n\n

    The box squat is similar to the back squat. With this movement, you\u2019ll have a slightly wider stance, and you\u2019ll be using the box to support your weight. The box squat helps to develop explosive power in the hips. It helps with movements like getting up from a seated position.<\/p>\n\n\n\n

    Choose a box where your legs are slightly over parallel when sitting. You\u2019ll perform the back squat and use the box as the bottom of the movement. Don\u2019t bounce off the box; use it to reset your hips and drive up explosively. The idea of the exercise is to add more weight than your would with a typical back squat.<\/p>\n\n\n\n

    Try to complete 8 to 12-reps, with four sets. Start with low weight, and get progressively heavier with each set. Your last two sets should be for max effort. You\u2019ll also find that the box squat improves your back squat strength<\/a>, and it\u2019s effective for strengthening the hips to prevent injury.<\/p>\n\n\n\n\n\n\n\n

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    13. The Sumo Deadlift<\/h3>\n\n\n\n

    The sumo deadlift is like the box squat for deadlifts. With the sumo stance, your feet are two foot-widths apart from the traditional deadlifting foot position. This posture brings your center of gravity lower to the ground., allowing you to lift heavier weight. The sumo stance brings more of the hips and the lower back into the movement.<\/p>\n\n\n\n

    When locking out with the sumo deadlift, you\u2019ll find you\u2019re legs almost feel like they\u2019re doing the splits. You\u2019ll also find that the sumo position allows you to lift more weight. As a result, you\u2019ll even notice improvements in your traditional deadlift style.<\/p>\n\n\n\n

    Pulling engages the core and the hips, especially in the top half of the movement. Remember to engage your core and push your hips forward in the lockout position. Deadlifts are a taxing exercise, and you should only use them once a week in your workout <\/a>schedule. Adding too many deadlifting sessions into your training schedule will burn out your CNS fast.<\/p>\n\n\n\n\n\n\n\n

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    14. The Burpee<\/h3>\n\n\n\n

    Everyone remembers the burpee from gym class. The burpee is one of the most effective compound bodyweight exercises available. You\u2019re activating your back, shoulders<\/a>, core, glutes, hips, and legs in one movement with the burpee.<\/p>\n\n\n\n

    To start the burpee:<\/p>\n\n\n\n

    1. Lie flat on the floor with your palms by your sides in the pushup position.<\/li>
    2. Complete a pushup, and when you get to the top of the movement, bring both feet forward in one clean motion.<\/li>
    3. From there, look up to the ceiling, and jump up, extending from the compressed position.<\/li>
    4. Try to touch the roof with your fingertips.<\/li><\/ol>\n\n\n\n

      Land from the jump and assume the compressed position, moving both feet back to the pushup position. Complete 20-reps for two to three sets for a taxing workout that builds your hip flexors. The hip flexors engage the most when bringing your hips towards your chest and during the explosion upwards in the jump.<\/p>\n\n\n\n\n\n\n\n

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      15. Remember to Rest<\/h3>\n\n\n\n

      It\u2019s important to remember to rest during the week. We all love working out and seeing results from our efforts. However, if you push yourself too hard, you might end up forcing an injury. The body and central nervous system<\/a> (CNS) need time to recover from the stress you put on them during workouts.<\/p>\n\n\n\n

      If you\u2019re a newcomer to fitness, make sure you take every third or fourth day off from the gym. It might seem like taking a day off is a waste of time, and we can understand your position. However, the reality is that your body needs time to reset the CNS and repair the damage to muscle tissue induced by your workouts.<\/p>\n\n\n\n

      By taking time off, you come back to the gym feeling restored, and you have a better chance of setting new personal records with your training. Take a day off and focus on eating well. Do some light stretching to assist with your recovery, and remember to sleep well.<\/p>\n\n\n\r\n

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