the rebound roadmap: training hip flexors

Welcome to The Rebound Roadmap, brought to you by Rebound Athletic - an online fitness provider dedicated to helping people rebuild and regain their athletic identity.

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A client recently asked me if she should be strengthening, as well as stretching her hip flexors.

What was my answer? Both. Definitely.

Most people are aware of how tight hip flexors feel, but did you know that weak hip flexors exhibit many of the same symptoms, such as lower back pain, reduced range of motion and clicking in the joints.

In this edition of the Rebound Roadmap, I will explain how strengthening the hip flexors is important, and you will come to understand why I heavily program for hip flexor strength, mobility and stretching inside Rebound.

The Rebound Roadmap Framework Get to know the scoring system.

Impact (9/10)

The hip flexors are a group of muscles that help you walk, run, cycle and perform daily activities that involve lifting your legs or bending.

The primary movers and most commonly known hip flexor is the iliopsoas which is comprised of two muscles - the psoas major and iliacus. These start at the lower back and attach at the top of the thigh bone.

Hopefully you have just gone ‘aha’ that could be why my lower back gets niggly.

Here’s how strong hip flexors can make a difference to your life and training:

Improved Mobility: Strong hip flexors enable the hip joints to work better within their range of motions. In turn this makes activities like walking, running, cycling, squatting and climbing stairs easier and more efficient.

Reduced Pain: You now know why many people experience lower back pain due to weak hip flexors. Strengthening them can alleviate this discomfort, improve posture and reverse the effects of sitting.

Enhanced Athletic Performance: Strong hip flexors result in increased speed, agility, and power.

Core Stability: Hip flexors play a vital role in core stability, which is crucial for maintaining proper posture and balance.

Confidence (9/10)

I am not a physio (maybe in another life), so rather than take my word for it, here are some scientific studies proving the importance of hip flexor strength.

This study found hip strength significantly increased with only 6 weeks of dedicated training for the prevention of hip flexor related injuries and pain.

In this study subjects were given strengthening and lengthening exercises for the hip flexors resulting in the reduction of lower back pain.

This study found that an increase in hip flexion strength can help to improve sprint and agility performance in untrained individuals.

Ease (8/10)

Here are three ways to reverse weak hip flexors.

• Target hip flexors in your workouts with exercises such as leg raises, lunges, standing banded marches and mountain climbers.

• Incorporate dynamic movement like cycling or rowing to engage your hip flexors.

• Sit mindfully by taking short breaks to stand and stretch your hip flexors. Even better, get yourself a standing desk.

Final thoughts

As I write this, I am sitting on my bed, having drawn the short straw in our one desk household. I can feel my hip flexors and my lower back stiffening up. To put my money where my mouth is, I am calling time on my writing and going to do this lovely stretch.

Before you move onto your next email or task, why don’t you join me?

When you are ready. Here are two more ways I can help you:

The Baseline Club.  Affordable monthly coaching, to help you perform deliberate movement consistently and safely build back your exercise tolerance, keeping your muscles and joints healthy as you heal. Learn more.

The 90 Day Rebound Method. A unique reconditioning program with a 100% success rate! for long COVID and chronic illness warriors no longer experience PEM and are ready to get their strength back in a progressive yet safe way. Take a closer look.