Dani Marks Presents the Supine Hip Flexion Exercise
Start by lying on your back and then raise one leg at an angle of 45 degrees.
To keep the exercise simple, bend your knee slightly. Making your leg straight will be harder.
Next focus on engaging your abdominals. Try to hold the position for a minimum of 10 seconds. ( You can add ankle weights if needed for give greater resistance).
The repeat with the other leg.Â
Note;Â Do not raise both legs at the same time! There is much evidence that shows the lower back is too compromised in this position, as the psoas major is working overtime because of its origin on the lower back and insertion on the femur.
Abdominals
Psoas Major
Tensor Fasciae Latae
Pectineus
All walking, running, jumping, leaping, hopping, and kicking movements will work the hip flexors in some way, whether as agonists, antagonists, or stabilizers. This is dependent on the phase of the movement. Agonists are the main muscle movers of a particular joint action. Antagonists are usually located opposite the main movers, counteracting the action. Stabilizers, also called fixators, are muscles acting as a firm base while other muscles exert force to create movement.
All skeletal muscles are movers and stabilizers – it depends on the movement and position of the body as to how the muscles are reacting at the time. Skeletal muscles are all of the above – it depends on the movement and position of the body as to what role the muscles are playing at the time.
Cardiovascular machines are great hip joint workouts in the sagittal plane, which means the joint actions of flexion and extension are being done. The treadmill is especially good; walking or running outdoors is even better (fresh air!) as long as proper footwear and running surfaces are available.