Hip is the essential part of human body that responsible for various activities such as walking, running, biking, to dancing. These are why it is important to take care of this vital area. To make sure that you do not strain it while you’re simply walking down or rocking some moves, check out the five steps hip flexor exercise below. This series of practice will ensure to keep your hip to be strong and flexible.
1.Hip flexion in seating position
Exercising hip flexor in 90° angle helps you to extend their motion range as well as strengthen the motion. Sit in proper posture, lift your right knee, and then lower the knee to the initial position. Repeat 10 times for 3 sets.
2.Single leg position
This posture helps to increase balance and stability, also strengthen the gluts of your standing legs. Stand straight on your right leg, raise your left knee until the thigh is aligned to the floor, and stay for 10 seconds. Repeat 10 times for 3 sets.
This part of hip flexor exercise helps to develop muscular endurance, therefore support your body to maintain proper posture. Stand on your left leg, elevate your right knee as far up as possible, then do the opposite of both side of legs, stay for 30 to 60 seconds each. Repeat for 3 sets.
4.Standing knee movement
It helps you to increase hamstrings and hip flexors’ power. Get a resistance band looped around firm object. Put the band around your left side ankle, then stand away and face the object. Lift your left knee until the thigh is aligned to the floor, and lower it slowly. Do on the opposite leg. Repeat 10 times for 3 sets.
5.Hip flexion in seating position
This last part of hip flexor exercise helps you to improve muscle control and your balance. To do it, maintain the standing knee movement position, but keep your right leg straight. Bend your hip forward for about a second, then back to the initial position. Do on the opposite leg. Repeat 10 times for 3 sets.
The set of hip flexor exercise above can be easily performed on gym or your own home. Doing these regularly will help you to stretch and strengthen your hip flexors, in order to prevent health issue on the area in the future. It is recommended to do this exercise three to four days a week.