The Standing Hip Flexor Activation

This exercise is a strength piece for the hip flexors. The hip flexors are weak or inhibited very frequently. When you sit a lot, the hip flexors will tend to turn off or become weak. When this happens, they limit a lot of range of motion. This activation exercise will help to improve their strength allowing for a greater range of motion and a more stable trunk. These muscles are so important because they cross so many joints, yet they are rarely taken care of.

For the standing hip flexor activation, you can raise your front leg up to start from if you want or you can start from the ground - depending on your strength and flexibility. You will only want to move the front leg, keeping your knee straight by firing your quads or thigh muscle. You will then raise your front leg in a controlled manner (without swinging your leg or arching your back). You essentially only want to move your front leg. Raise your leg as high as you can and hold it for a count of 3-5 seconds and repeat 5 times per leg. You will do 3-5 sets per side.

If you get a cramp in your quad, that is a sign of psoas or hip flexor weakness or inhibition. As you work on this, that will stop as your hip flexors will improve.

Let me know how it goes or if you have any questions.

-Drew