Best hip flexor exercises for strength and flexibility

A generation ago, worried about a few people tight Hip flexors. Workers spent less time sitting at desks, fewer minutes behind the wheel, and screens consisted only of televisions and computers that were little more than video typewriters. But for the time being sedentary cultureSince sitting takes up most of the work day and free time, tight hip muscles have become an epidemic. You need targeted hip flexion exercises.

When the hip muscles are tight, the body shuts down brigades It makes the hamstrings less efficient. The gluteus maximus, which works in conjunction with the hip muscles, is disrupted from sitting a lot. Tight hips lead to lower back pain and cause the knees to overcompensate, which leads to knee problems. Some knee and hip replacements have their origins in tight hip flexors. Fortunately, it’s easy to make up for a sedentary, hip-tightening lifestyle with these 10 hip flexors that strengthen, stretch and stabilize.

1. gluteal bridge

Here is one of the best movements to loosen up the hip muscles and improve your gluteal activation patterns. Lie on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bring your hips to the ceiling. Only your shoulders and feet stay on the ground. Hold for two seconds, then lower your hips toward the floor without touching. Repeat for a total of 10 reps.

2. The largest extension in the world

Dubbed the “world’s biggest stretch” 20 years ago, senior trainer Mark Verstijn has this full-body move that hits everything, and it’s a good measure of how tight your hips can be. Begin by progressing toward the lunge with your left foot. Place your right forearm on the floor and your left elbow inside your left foot and hold the stretch for two seconds. Next, place your left hand outside your foot and push your hips up, with your front toes pointing up. Return to a standing position and repeat by stepping out with your right foot. Keep switching sides for a total of 10.

3. Knee hug

From a standing position, raise your right knee to your chest and hold it below the knee with your hands. Pull the right knee as close to your chest as possible while squeezing the left butt. Return to a standing position and repeat on the other side. Alternate 10 repetitions per side. This movement stretches the hip muscles, along with the glutes and hamstrings.

4. Mountain climbers

Like a mountain climber running on a wall, you use your thighs and abdominals to “climb.” Begin in push-up position with the balls of your feet on the floor. Instead of pushing your knees forward to the opposite arms for 30 seconds. Keep your hips down for the entire movement for 30 seconds.

5. Roman Deadlift

You can measure progression of the RDL by hip movement. Without it, you won’t go far. But as you get better, you’ll gain a greater range of motion. Start with a light set of dumbbells, flexed with a fist above thigh level. Keeping your spine straight with your knees slightly bent, push your hips back and slowly lower the weights toward your feet. Then press your hips forward to a standing position. Form is particularly key to getting the full benefit of the RDL. Don’t think of the exercise as bending forward but pushing back with the hips, then moving forward instead of staying upright.

6. Quad vibrator

This is an effective way to mobilize the hips while also working the lower back. Sit on all fours with your hands under your shoulders and your knees under your hips. Pull the belly button toward the spine while maintaining a natural curve in the lower back. Move your hips back until you begin to feel the rotation of the pelvis. Return to the starting position and hold for 10 reps. You should be able to breathe normally. Try to keep your pelvis still throughout your range of motion.

7. Straight leg raise

This improves hip mobility and stability. Lie on your back on the floor with your legs extended and your arms at your sides. Bend your right knee at a 90 degree angle. Squeeze the quads of your left leg and, keeping them straight, raise them at a 45-degree angle. Hold for three seconds. Repeat the sets on one side and switch legs.

8. Bath position

This familiar yoga move is considered one of the best hip opening tools, although it does require some practice. From a plank position, bend your right knee. Lift your right foot and pull the right knee toward the right elbow, as if you were stepping into your arms. But instead of placing your foot on the floor, rotate your right knee outward, and place it on the floor outside of your right hand. Hold for five reps, then switch legs.

9. Squatting holds

This strengthens your hip muscles while you’re testing your quads, too. Squat and hold this position for 10 to 30 seconds, depending on your ability, for the specified number of repetitions. Think about sitting your hips back and down until your thighs are parallel to the floor. The back should be erect and straight, not curved.

10. Sumo squat stretch to the hamstrings

Stand with feet shoulder width apart, bend at the waist, and hold on to your toes. Drop your hips to the floor, lift your chest, and then pull your hips forward until your torso is vertical. Keeping your back flat, push your hips up and back until you feel a stretch in your hamstrings.

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