Hip Flexor Strengthening Exercise – Resistance Band Pulls

Hip Flexor Strengthening Exercise – Resistance Band Pulls


– Hey there team, it’s James
here from Kinetic Revolution. If you’re new to the channel, my job is to help you run
stronger and run injury-free. Today, I want to show you an exercise to strengthen your hip flexors. We often talk about tight hip flexors and that’s really important that we spend time mobilizing our hips, but we need to remember
sometimes muscles get tight because they’re weak. And there’s a hip flexor march exercise which I recorded a few years ago back on the earlier videos
on this YouTube channel, but I want to show you another variation using, again, a resistance band for strengthening your hip flexors. So for this one, we’re going
to be ground based using (taps box)
a box. This could equally be a chair or a bench, anything to elevate your feet with. Gonna use the resistance
band around your feet and I’ll show you what we’re gonna do. So laying on your back,
firstly we need to make sure that you are nicely in
contact with the ground with your lower back. You should not be able to get your hands between the mat and the
arch of your lower back. It should be completely flat there. Draw your belly button
in, feel that contact. From there, I like to just
put my elbows down to my side and my hands on my lower ribcage just to provide a little bit of stability. And in this position, what I want to do, keeping the ankles dorsiflexed, by that I mean pull the
toes up towards your shin. We’re gonna leave one foot on the box or chair or bench and the other we’re gonna pull the knee up towards your chest, feeling the resistance
of the band as we do so. We’re gonna work through 10 on one side, 10 on the other. Now as we work through this movement, I generally encourage people
to come up on the count of one, hold it for one, and
down on the count of one. So one, hold, down. One, hold, down. Working through 10 of those and then we’ll swap sides. Now as you get fatigued, what’s important to remember is that you still need to come up through 90 degrees of the hip. Okay we need to get up to this position where we’re beyond the
right angle at the hip here. Reason being that it’s only really as we come up through 90 degrees that we really start
to challenge iliopsoas, one of those big, important
deep hip flexor muscles. Lower than 90 degrees we’re starting to get a little
bit more rectus femoris, but only up in this high
degree of hip flexion do we really start to
strengthen iliopsoas. So as you fatigue, don’t allow yourself to forfeit a little
bit of range of motion. If need be and you only
get to eight or seven before you get to that point where you can’t pull quite
as high, then stop there and over time you’ll get
better and better at it. Three sets of 10 on each
side is a great place to aim and from a resistance band point of view, again have a bit of a play. Usually a moderate band
is a good place to start, but again pick the band that’s
going to be representative of your current level of strength. The reason why I’ve got
you up on a box here, equally it could be chair, it
could be a bench as I’ve said, is because it puts you
in a better position to be able to keep that lower
back flat to the ground. We really want to be able to maintain this controlled position
through the pelvis and lumbar spine. Do let me know how you
get on with exercise. It’s a really simple drill but really really
effective for strengthening those hip flexors. Of course, if you are new here and you haven’t subscribed
to our channel yet, make sure you hit that subscribe button. That way you won’t miss
any of our future videos to help you run stronger, run injury-free. I’ll speak to you soon. If you have any questions,
leave them in the comments and I will get back to you. Bye now.

7 comments on “Hip Flexor Strengthening Exercise – Resistance Band Pulls

  1. Shweta Kundra Srivastava Post author

    Great variation. A lot of content is available on glutes and posterior chain… very little on flexors. This is a welcome change. Great video!

    Reply
  2. Judd Van Sickle Post author

    Any suggestions for strengthening the hip flexor at end range of motion (i.e. when the hip is slightly hyperextended, at toe off)? I feel like that region is often overlooked, and a deficit of strength at end range could contribute to a decrease in that range of motion.

    Reply
  3. Alex Fournier Post author

    What's the difference between lying on your back and doing this standing up? And can you recommend a few more? I'm having flare-ups when I snowshoe and it's basically this exact movement. The foot gets elevated with some weight from the snowshoe and snow built up.

    Reply

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