Hey guys its JP and I will be making another video on the hip flexors. Last time I touched
upon what makes up the hip flexors and how this may help with running. This time I will
be going over specifically how the hip flexors may be beneficial as you run at higher intensity
speeds as well as some more advanced exercises to try!
Now... as I mentioned before...The HIP FLEXORS play an important role as you run, specifically
during HIGHER intensity paces...A.K.A SPRINTING or during the final kick of a race! The hip
flexors primarily act to drive the foot forward after the foot leaves the ground! By improving
the ability to do this, it will lead to being able to swing the leg forward faster. This
then leads to taking QUICKER steps, which ultimately leads to FASTER TIMES! While taking
quicker steps can ultimately improve speed no matter the distance, this is especially
important in sprinting. Based on some research by Dorn et al 2012, which looked at muscle
strategies for running across different speeds, the strategy to run faster tends to rely more
on having a HIGHER step rate! Therefore, working on these muscles may be beneficial for those
trying to improve their sprinting speed or their kick at the end of a race.
Now, lets go over some new exercises that target the hip flexors!
This time I will be starting with the Banded Psoas March. Doing it this way is a great
way to begin to engage the hip flexors as well as the core. To do this one, you will
start on the floor like so. As the name of the exercise implies, I loop a band around
the feet to incorporate resistance; however, you can do this without the band intially
to learn the movement. Now, before you start the exercise, remember to try to press the
lower back into the ground. This will help engage the core, which is also an important
aspect of sprinting. Then, while maintaining one leg still, you will fully extend other
leg all the way. The hip flexors on the side that is stationary is the one being engaged.
Also, as you fully extend this leg, you may feel that your back may want to come off the
ground. This is because the core has to work more as the leg straightens out, so try to
keep it engaged to keep the lower back on the ground. Then, you can alternate sides.
When starting this, you can do this with a light resistance loop band, and perform this
for 2-3 sets of 10 repetitions to learn the movement. As it gets easier, I recommend using
a heavier resistance loop band to improve your performance in running!
The next exercise I will go over is Knee Raises. This is a fun exercise to work on hip flexor
strength across a larger range of movement! I like this one because the most resistance
to the hip flexor occurs in an extended hip position. This is actually relates to muscle
activity seen during running as the hip flexors seem to work most when the hip is at is most
extended point. Now here, I have her picking up a kettlebell with her feet, but you can
also use ankle or cuff weight around the ankle instead. Then, what you do is try to bring
your knee toward your chest as shown. Then, you can slowly lower the foot...and repeat.
You can intially do this without weight as this actually becomes a great hip mobility
exercise. Then, once you feel like you have good mobility, you can incorporate weight
to turn it to a strengthening exercise.
The last exercise I will go over to target the hip flexors is the Banded Step Up Lunge.
This is a more advanced exercise that not only works the hip flexors, but also involves
coordination of the other leg muscles, such as the quads and glutes, in manner similar
to running! To do this one, you'll need a light power band. You can also get away with
using ankle weights intially to make it easier. Once you have everything you need, start in
a lunge position with the band positioned around the foot like so. Now, before you perform
the movement, make sure to keep the core engaged. As I mentioned before, this is important as
having a strong core may help keep the pelvis stable and will optimize force output from
the legs. Then, you will explode into a tall march position. As you get into this position,
try not to lean toward one one side and keep the shoulders and hips level. Then, return
to starting position and repeat. l
And those are a few more advanced exercises for the hip flexors that you can try! I hope
you guys were able to learn a little more about the importance of the hip flexors and
will be able to apply it to your own training program. Anyway, as always, THANK YOU FOR
WATCHING!