Exercise Feature: Hip Flexion

Many coaches train the quads with regularity, but the hip flexors are commonly neglected in strength programs.  Research has shown that hip flexor strength his highly correlated to sprinting speed, so it makes sense that training this area could have a positive impact on performance.  The hip flexors are also a common site for muscular strains that hold athletes out of competition.  Often, a past injury to area leaves it weakened and predisposed to subsequent injuries. 

From a functional perspective, it also makes sense to train the hip flexors from a standing position because this will force the athlete to engage the core and postural muscles in an effort to maintain proper body position.  The ability to stabilize the spine and pelvis during dynamic movements in critical to athletic success and manipulating the body’s center of mass.  Without the ability to control the center of mass, transitioning from one movement to another is more difficult. 

Below are examples of two great hip flexion exercises from a standing position.  The first exercise is done with a multi-hip machine, and is much easier to provide full range of motion with equal resistance.  It is also easier to overload with increased resistance and stabilize the core at high loads because of the handles.

The resistance should be placed just above the knee joint, and the base should be set so that the athlete’s hip is level to the machine’s axis of rotation.  The support leg will be placed near the center of the base, but far enough away from the working leg that the pad does not hit the thigh on each rep.  Keep the chest up and arms straight in front to help maintain this posture.  The pelvis will rotate anterior/posterior during the exercise, but the hips should not drive forward on each rep.  You will know if the hips are moving if the thigh pad rolls up the thigh on each rep.  Attempt to keep the hips in line with the machine’s axis of rotation.  Otherwise, the athlete is simple sliding him/herself under the weight rather than lifting it. 

The second example with the resistance band is a very inexpensive version that will provide great resistance and forces the athlete to stabilize on the support leg.  The photo shows the exercise without any hand support, but it is very appropriate to have an athlete hold something in order to stabilize at higher resistances. 

Attach the band to something secure on one end and around the ankle on the other end.  Lean slightly forward, flex the ankle, and drive the knee as high as possible.  To maximize the training effect, hold each rep at the top for one second, concentrating on dorsiflexion at the ankle, flexion at the knee and an upright posture free of excessive rotation.  The spine will want to rotate to balance the movement, but attempt to maintain a neutral position to enhance the value of spinal stabilization during the exercise.  A relatively light band will be used as the heavier bands will be too strong at the top of the movement.