Did you know that around 300,000 hip fractures are thought to happen in the US each year? The source of most hip problems lies in hip flexors. Hip flexors are a group of muscles responsible for things like bending, rotating, and walking.
They’re a vital muscle group that’s responsible for a lot of your mobility. If they’re not flexible, this can cause serious problems down the line.
This is why you need to stretch your hip flexors and strengthen them. It is one of the easiest, most low-tech hip exercises one can add to a routine. Let’s look at some of the hip flexor band exercises to give the hip flexors a little extra love.
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Bulgarian Split Squats
Bulgarian split squats can be effective for strengthening the hip flexors. In this exercise, one foot is placed on a flat surface behind the body while the other remains firmly planted on the floor. The resistance band should be secured above the knees.
Keep the abdominals contracted, lower down into a squatting position, and press back up. This exercise should be repeated for the desired number of reps before switching legs and repeating the same number of reps.
This exercise should help to build strength within the hip flexors. Incorporating a dynamic stretch into your warm-up routine can help to increase flexibility within the hips, making Bulgarian split squats more comfortable and beneficial.
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Lying Hip Flexion
Lying hip flexion is a popular exercise that is great for activating the hip flexors. To start, lie down on your back and loop a resistance band around both feet. Use your hands to grasp the band slightly wider than shoulder-width apart.
Slowly curl your knees up towards your chest, feeling your hip flexors working. Make sure to keep your hips flush against the ground and your back straight. Repeat 8-10 times for best results.
Always be sure to warm up for a few minutes before performing any exercise to reduce the chances of injury. To get the most out of your hip flexor exercises, go to website of a certified training association that offers an element of accountability that makes it easy to stick to your training program.
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Banded Hip Circular
Banded hip circles are exercises of hip strength that use an elastic band to provide the resistance needed to target hip flexors. Exercise can be done while standing up or on all fours.
To complete the exercise, start by placing the band around your ankles and then moving your legs in a circular motion. This is done by stepping your left foot out to the side and then the right foot overlapping the left. Then step your right foot out to the side and then your left foot overlapping to the right.
Remember to keep your knees bent and your back flat. Keep your hips level and core tight and controlled throughout the entire exercise.
This exercise can be done for 30-60 seconds and repeated up to three times. Perform two or three sets of hip circles a few times each week for best results.
Utilizing Hip Flexor Band Exercises
Hip flexor band exercises are an effective way to increase flexibility and mobility in the hips. By incorporating band exercises into an exercise routine, it can help to reduce tightness and achieve a healthy, long-term result. Try incorporating hip flexor band exercises today to get started on improving your hip flexors!
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