What Are Hip Flexors

The hip flexors are a group of muscles toward the front of the hip. They help you move, or flex, your leg and knee up towards your body. A hip flexor strain occurs when one or more of the hip flexor muscles becomes stretched or torn

Ryan Wight

Ryan Wight

RKin, CSEP-CEP
Kinesiologist
Stoney Creek, ON
Mr. Tim Battaglia

Mr. Tim Battaglia

EMBA Candidate
Kinesiologist
Hamilton, ON
Mr. Jeff Ransome

Mr. Jeff Ransome

BSc.Kin. NSCA-CSCS, ACSM.(ES), CSEP, ACE (PT) FaCT
Kinesiologist
Mississauga, ON

Jackson Sayers, B.Sc. (Kinesiology), discusses ankle-weight assisted hip flexor strength exercises.

Jackson Sayers, B.Sc. (Kinesiology), discusses hip flexor stretches to build flexibility.

Hip Flexor Strength Exercises

For the advanced motion with the ankle weight for your hamstring, simply get yourself onto the ground, get your other leg up into a 90 degree angle, and start to lift the leg up and down.

What you want to be thinking about is a nice, steady pace, 10 to 15 reps, always thinking about the stability of your stomach, firing up of your ass, keeping your core very stable.

And from there it’s a very simple motion straight up and down, keeping your foot in a flex position and 90 degrees, nice and steady, up and down.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Hip Flexor Stretches

A very effective hip flexor stretch that can either be done standing or on the ground simply involves grabbing your ankle behind you leg, pulling it back into a fashion and getting a stretch throughout the whole quadriceps.

If you have a hard time grabbing your leg, you can always use a towel or some tubing to get it. But you’ll want to simply pull it in, fire up your quad, tighten up your stomach, and pull the muscle.

You want to be putting resistance against your hand with your foot, and give it a little push. It’s a very effective stretch at loosening up the quadriceps that gets extremely tight when you’ve been sitting a lot.

I like to do this hip flexor stretch before the bike, or after the bike, or if I’m going to do some walking on the treadmill. It really helps loosen up my quadriceps before I start my cardiovascular. Local Physiotherapist.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

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