Unlocking the Secrets of the Hip Flexors: Strengthening vs Stretching

💪Hip flexors are not a single muscle group, but five muscles responsible for flexing the hip.

📏The TFL, Rectus Femoris, and Sartorius muscles attach at the hip level, while the Soas and Iliacus muscles can flex the hip higher.

💥Tight hip flexors, particularly the Soas and Iliacus, can cause back pain by pulling on the lumbar spine.

🏋️‍♀️Testing flexibility and knee bending can determine if tightness exists and if it's due to the quad or hip flexors.

🤔Cramping in the outside of the hip during lifts indicates weakness in the hip flexors.

Should I stretch or strengthen my hip flexors?

—It depends on whether you have tightness or weakness. Tight hip flexors should be stretched, while weak hip flexors should be strengthened.

How do I test for hip flexor tightness?

—Sit at the edge of a bench, lay back, and drop one knee down. Check if the knee touches the surface and if it can bend to 80-90 degrees.

What if I don't have hip flexor tightness?

—If you experience a feeling of something being off in the hip but no tightness, you may have weak hip flexors. Strengthening exercises are recommended.

Can stretching hip flexors worsen back pain?

—If your back pain is caused by weak hip flexors, stretching them can make the pain worse. Strengthening exercises should be prioritized instead.

How can I strengthen my hip flexors?

—Try exercises like leg lifts, holding the leg up for 15 seconds, or using resistance bands for added challenge.

00:06Introducing the topic of hip flexors and the question of stretching vs strengthening.

00:33Explaining the anatomy of the hip flexors, including the five muscles involved.

01:40Testing flexibility and knee bending to determine if tightness exists and if it's due to the quad or hip flexors.

03:30Testing for weakness in the hip flexors through holding the leg up and observing any cramping in the outer hip.

05:48Recommendations for stretching or strengthening based on the test results.

06:59Specific exercises and techniques for strengthening the hip flexors.

07:55Outro and invitation to explore the ATHLEANX training system.