Follow These Three Steps to Develop Powerful Hips

Flex those Flexors with these three exercises

Hip Flexors

Having powerful and flexible flexors is important for your overall health and for different activities. They give you more mobility and helps improve any muscle imbalances. The two flexors located in your hip, rectus femoris and iliopsoas, also help in sitting for long hours. So, other than just training them for better workouts at the gym you should know how much they contribute to your daily life activities.

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If I speak about going to the gym and relating it to flexors, unfortunately, it’s one of the most common problems in weightlifting. For example, you may experience lower back pain doing squats and same goes for other exercises.


Basically, your hip flexors contain five muscle groups that connect your femur to your pelvis. When the pelvis is stationary, the contraction of flexors causes the femur to move upward and when the femur is stationary, the pelvis tilts forward upon contraction.

So, it’s important for you not just focus on strength training but also work for the flexibility of your hip flexors. Here are three simple steps to do so.

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1. Chair Assisted Hip Flexor Stretch

This is one of the best and most recommended hip flexor stretch exercises because it opens up your hips and gives a long range of motion. You will need a chair and a knee pad for support. To perform this exercise, kneel in front of a chair with your face away from it. This way, the chair will be positioned behind your back.


Put your foot up on the chair and flex the knee so that your heel is close your butt. Your front knee must point straight forward. Now focus on squeezing your hamstrings and glutes of your back leg. This way you’ll push your hips forward and avoid any hyperextending of the lower back.

Doing this, you’ll feel a very deep stretch on the outer front part of your right hip when the right leg is behind you. Now do the same with your left leg.

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