Do you remember the last time you’re getting into a hip flexor workout? If you don’t then maybe it is the perfect time to include it back to your exercise sets. While you don’t necessarily have to get an exclusive hip flexor workout each week, adding it to your routine is really beneficial to improve your physical performance. This is particularly needed for people who have high amount of active movements and athletes. Here are three hip flexor strengthening sets example to help you with the exercise.
1. Power / Sprinters Lunge
For the first step, stand straight with both of your feet apart at hip-width then put one of your feet about a meter away to the back. Push through your other foot to jump upwards, pull your knee at the back leg towards chest area. Now, return to the initial position lightly. Do the steps above for 5 to 8 reps on each leg
2. Reverse Lunge and Step Up
To begin this hip flexor strengthening, face a bench, chair, or step by standing straight. Step into the object with one of your feet, push the heel of the foot, and bring the other leg to meet it while keeping majority of your weight on the driven leg. Now, step back with the other leg. Get into reverse lunge position by stepping and lowering your leg two feet behind the other. Back to standing position by stepping back down on your other leg. Do the steps above for 12 to 15 reps for each leg
3. Jump Squat with Band
Loop a mini band above your knees then stand straight with your legs parted at shoulder-width. Turn your hips forward and sit into squat formation. Do not let your squat form a parallel to the ground, but make sure you go as deep as possible. Then, jump upwards and straighten your legs. To create a momentum, swings both arms down at your sides, get your chest lifted, and your back straightened. To end this hip flexor strengthening, return to normal position softly. Do the steps above for 8 to 10 reps.
Well, these exercises can be done separately as a part of day to day routines, or you can choose to do them all together. They will help to prep and activate the hip muscles of yours, to allow your body to do bigger and more functional movements.