Hip Flexor Strengthening Exercises

This blog post contains 15 different exercises that strengthen the Hip Flexor muscles.

Strengthening a weak hip flexor group will help the muscles tolerate more load. (… this is especially useful if you have an injury to the Hip Flexors.)

The Hip Flexor muscle group consists of:

• Iliopsoas
• Rectus Femoris
• Tensor Fasciae Latae
• Sartorius
• Pectineus
• Gluteus Medius (Anterior)
• Adductor (Anterior)

The exercises mentioned on this blog post will strengthen all of the Hip Flexor muscles mentioned above.

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How To Strengthen The Hip flexors

The Hip Flexor strengthening exercises have been arranged in approximate order increasing difficulty.

Note:

• Aim to feel a firm muscular contraction in the front of the hip.
• Focus on the exercise that is appropriate to your current level of strength.
• Be careful of getting a cramp.
• Exercises to be performed pain-free.

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1. Hip Flexion Isometric

Instructions:

• Stand in front of a wall.
  • You can hold onto the wall for balance.
• Have the tip of your toes are in contact with the base of the wall.
• Keep your leg completely straight.
• Push your foot into the wall as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this contraction for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

2. Hip Flexion Isometric #2

Instructions:

• Lie down on the floor with your hip and knee bent at ~90 degrees.
• Place your hands on top of the knee.
• Without allowing your hand to move from this position, push your knee into your hand as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this contraction for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

3. Hip Flexion Isometric #3

Instructions:

• Assume a lunge position.
  • (The leg at the back will be side that will be targeted.)
• Push the foot of the leg at the back into the ground as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this position for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

4. Straight Leg Raise

Instructions:

• Lie down on the floor.
• Lock your leg straight.
• Lift your leg to ~30 degrees.
• Aim to feel the contraction at the front of your hip and thigh.
• Hold for 5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Add an ankle weight.
  • Tie a resistance band between ankles.

5. Straight Leg Raise (Hip Extended)

Instructions:

• Lie down on the floor.
• Hold your knee towards the chest.
• Lock the other leg in a straightened position.
  • (This is the side that will be targeted.)
• Lift your leg to ~30 degrees.
• Aim to feel the contraction at the front of your hip and thigh.
• Hold for 5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Add an ankle weight.

6. Strengthening with Resistance Bands

Instructions:

• Tie a resistance band to a stationary object at floor height.
• Loop the other end of the resistance band around your ankle.
• Face away from the anchor point.
• Step forwards to increase tension on the band.
• Stand up right.
• Hold onto something for balance.
• Lock your knee straight throughout this exercise.
• Allow your leg to be pulled backwards.
• Pull your leg forwards.
• Aim to feel the contraction at the front of your hip and thigh.
• Perform 30 repetitions.
• Repeat on the other side.
• Progression:
  • Increase tension on resistance band.

7. Strengthening with Resistance Bands (Supine)

Instructions:

• Lie down on the floor.
• Loop a resistance band around both of your feet.
• Whilst keeping one leg straight, bend the other knee towards your chest.
• Aim to feel a contraction in the front of the hips.
• Perform 30 repetitions.
• Repeat on the other side.
• Progression:
  • Increase tension on resistance band.

8.  Straight Leg Lift (Sitting)

Instructions:

• Long sit on the floor with the support of your hands behind you.
• Keep your leg straight throughout this exercise.
• Without moving your pelvis, lift up your leg as high as possible.
• Aim to feel a contraction in the front of the hips.
• Hold for 5 seconds.
• Perform 10 repetitions.
• Progression:
  • Lean your torso forwards.
  • Use an ankle weight.

9. Knee Lift (Sitting)

Instructions:

• Sit up right on the edge of a chair.
• Lift your knee as high as possible.
• Do not lean backwards.
• Aim to feel a contraction in the front of the hips.
• Hold for 5 seconds.
• Perform 10 repetitions.
• (If you find it difficult to lift the weight of your leg, lean you torso slightly backwards.)
• Progression:
  • Wrap a resistance band between your ankles.
  • Use an ankle weight.

10. Knee Lift (Standing)

Instructions:

• Stand upright.
• Place your foot onto a chair at knee height.
• Lift your knee as high as possible.
• Do not lean backwards as you lift your knee up.
• Aim to feel a contraction in the front of your hip.
• (If you find it difficult to lift the weight of your leg, you can use your hands to provide some assistance.)
• Hold for 5 seconds.
• Perform 10 repetitions.
• Progression:
  • Use an ankle weight.

11. Sliders

Instructions:

• Wear a sock on your foot.
• Assume the lunge position.
  • (The leg at the back will be the side that is targeted.)
• Lunge forwards.
• Lean as much of your body weight into your back leg.
• Push the foot of the back leg into the ground as hard as you comfortably can tolerate.
• Slide your back foot forwards and backwards.
• Aim to feel a contraction in the front of your hip.
• Perform 10-20 repetitions.

12. Mountain Climbers

Instructions:

• Place your hands on a chair.
• Assume a straight arm plank position.
• Bring your knee up towards the chest.
• Aim to feel a contraction in the front of your hip.
• Hold for 2-5 seconds.
• Alternate sides.
• Perform 10-20 repetitions.
• Progression:
  • Loop a resistance band between your feet.

13. Hanging Leg Lift

Instructions:

• Hang onto a bar.
• Bring your knees upwards.
• Aim to feel a contraction in the front of your hip.
• Do not swing your legs.
• Hold for 2-5 seconds.
• Perform 5-10 repetitions.
• Progression:
  • Hold a weight between your knees.

14. Jack Knife

Instructions:

• Lie down on the floor.
• Lift both legs upwards as you reach forwards with your arms.
• Aim to feel a contraction in the front of your hip.
• Hold for 2-5 seconds.
• Perform 5-10 repetitions.
• Progression:
  • Hold position for longer period of time.

15. Eccentric Hip Flexor Strengthening

Instructions:

• Sit down on a bench.
• Lock your foot underneath a heavy weight.
• Hold the other knee towards the chest.
• Slowly lean backwards to a height that your are comfortable with.
• Return to the starting position.
• Aim to feel a contraction in the front of your hip.
• Perform 5-10 repetitions.
• Progression:
  • Hold an appropriate amount of weight on your chest.

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Conclusion

Try out the exercises suggested on this blog post to strengthen the Hip Flexor muscle group.

Focus on the exercises that give you the best results.

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What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

The post Hip Flexor Strengthening Exercises appeared first on Posture Direct.

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Hamstring Strengthening Exercises

This blog post contains 16 different exercises that strengthen the Hamstring muscles.

Strengthening the Hamstring can help to promote pelvis stability, increase resilience in the muscle and to fix a Hamstring strain injury.

The Hamstring muscle group consists of:

• Biceps Femoris (Long/Short head)
• Semitendinosus
• Semimembranosus
• Adductor Magnus (Ischiocondylar)

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How To Strengthen The Hamstring

As the Hamstring muscles cross both the hip and knee joint, there are 2 types of exercises that can be performed:

• Knee Dominant
• Hip Dominant

I have arranged the Hamstring strengthening exercises in approximate order of increasing difficulty.

Note:

• Aim to feel a firm muscular contraction in the back of the thigh.
• Focus on the exercise that is appropriate to your current level of strength.
• Be careful of getting a cramp.
• Exercises to be performed pain-free.

Knee Dominant Hamstring Exercises

The following exercises aim to strengthen the middle to lower portion of the Hamstring muscles.

1. Hamstring Isometric

Instructions:

• Sit down on a chair.
• Place your heel on the floor in front of you.
• Drag your heel into the floor as hard as you can without moving your leg from this position.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Perform the contraction at different knee angles.

2. Leg Curl (Prone)

Instructions:

• Lie facing downwards on the floor.
• Bend your knee as far as possible.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Use an ankle weight or resistance band.
  • Perform on a Hamstring curl machine.

3. Leg Curl (Standing)

Instructions:

• Stand up right.
• Hold onto something for balance.
• Bend your knee as far as possible.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Use an ankle weight.

4. Resistance Band

Instructions:

• Anchor a resistance band to a stationary object in front of you.
• Tie the other end of the resistance band on your ankle.
• Move away from the anchor point to increase the amount of tension on the band.
• Sit down on a chair that is facing towards the resistance band.
• Bend your knee.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Increase the resistance on the band.

5. Heel Slide

Instructions:

• Sit down on a chair.
• Straighten your leg in front of you.
• Place your heel on the floor.
• Apply a downward pressure into the ground with your heel.
• Drag your heel firmly towards you.
• Aim to feel a contraction in the back of the thigh.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Apply more pressure into the floor.

6. Elevated Bridge

Instructions:

• Lie down on your back.
• Place the back of your heels on a chair.
• Bend your knees slightly.
• Lift your hips off the floor.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Progression:
  • Hold an appropriate amount of weight in front of the hips.

7. Nordic Curl

(Note: This is an advanced hamstring exercise. Perform this exercises at your own risk.)

Instructions:

• Kneel down on the floor.
  • If required, you can place a pillow underneath the knees.
• Fixate the back of your heels against a stationary object.
• Slowly lower your body towards the floor.
• Return to the up right kneeling starting position.
• Perform 5-10 repetitions.
• Progression:
  • Move slower.

Hip Dominant Hamstring Exercises

The following exercises aim to strengthen the upper to middle portion of the Hamstring muscles.

8. Supine Isometric

Instructions:

• Lie down on the floor.
• Keep the leg completely straight.
• Push your heel into the floor as hard as you can.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.

9. Standing Hip Extension

Instructions:

• Stand up right.
• Hold onto something for balance.
• Bring your leg backwards.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Use a resistance band.

10. Hip Extension (4 point Kneel)

Instructions:

• Assume the 4 point kneel position.
• Lift your leg upwards.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Use an ankle weight.

11. Hip Extension Isometric Against Wall

Instructions:

• Lie down on the floor.
• Place your leg high up onto a wall.
• Keep your knee straight.
• Push your heel into the wall as hard as you can.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.

12. Hamstring Bridge

Instructions:

• Lie down on your back.
• Bend your knees slightly.
• Lift your hips off the floor.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Progression:
  • Hold an appropriate amount of weight in front of the hips.

13. Single Leg Bridge

Instructions:

• Lie down on your back.
• Have your knees bent and feet on the floor.
• Hold one knee towards your chest.
• Push your heel into the ground.
• Lift your hips off the floor.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold an appropriate amount of weight in front of the hips.

14. Romanian Dead Lift

Instructions:

• Stand upright.
• Have your feet shoulder-width apart.
• Keep your legs slightly bent throughout this exercise.
• Push your hips backwards as you hinge forwards at the hips.
• Hinge as low as you can keep a neutral pelvis and spine.
• Aim to feel a pulling sensation in the upper hamstring region.
• Return to the upright position.
• Perform 10 repetitions.
• Progression:
  • Hold onto an appropriate amount of weight with both hands.

15. Romanian Dead Lift (Single Leg)

Instructions:

• Place your feet in a staggered position.
  • (The leg at the front will be targeted.)
• Bend the front knee slightly.
• Shift most of your body weight onto the front leg.
• Keep a neutral spine and pelvis throughout this exercise.
• Push your hips backwards as you hinge forwards from the hips.
• Aim to feel a pulling sensation in the back of the hip.
• Perform 20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold onto an appropriate amount of weight.

16. Bulgarian Split squat

Instructions:

• Sit on the edge of a bench.
• Straighten both legs in front of you.
  • The position of the heels dictates the approximate distance that you will stand from the bench.
• Stand up facing away from the bench.
• Hold onto something for balance.
• Place one foot on top of the bench.
• Hinge forwards at the hips so that your torso is leaning forwards.
• Shift your body weight into the front leg.
• Push through your heel of the front leg.
• Lower your body as low as possible.
• Aim to feel a pulling sensation in the back of the hip.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold onto an appropriate amount of weight.

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Conclusion

Try out the exercises suggested on this blog post to strengthen the Hamstring muscle group.

Focus on the exercises that give you the best results.

---

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

---

Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

The post Hamstring Strengthening Exercises appeared first on Posture Direct.

Read More