Name: Playbook - Blair Epstein - Hip Flexor Strengthening
Uploaded: 2023-03-31T16:59:55.156Z
Duration: 30 min
Description: Hip Flexor Strengthening

If you struggle with lower back pain, sit at a desk for a long portion of your day, or just want to strengthen your hip flexors like we strengthen the rest of our muscles - this is for you!! 

Strengthening our hip flexors is so so important to our overall mobility and stability. Try to complete this workout 1+ times a week.

- Start with you back on a box
- Make sure your pelvis is tucked and there is no arch in your lower back 
- Keep one leg at a 90 degree angle you can wedge your toe under a DB or KB to keep you in place as you sit up 
- Bring the opposite knee to your chest and you lean back, count 5 seconds and the way down engaging your core 
- Then explode up
- 15 on each side

Hip Flexor Activation

- With your back on a box, pull your belly button to your spine with your pelvis tucked 
- Put a light kettlebell on one foot
- While one foot stays hanging, raise the foot with the kettlebell slowly towards your chest 
- Lower back down and repeat desired reps on both sides
- 10-15 on each side

Kettlebell Hip Flexor Lift

Superset 1

- Begin in a kneeling position with spine neutral and pelvis tucked 
- Slowly lean back increasing the demand on the quads 
- Ensure a neutral spine the entire time 
- Lean as far back as you are able to and then  return to the starting position

Reverse Nordic Curl

- Place a kettlebell or a water bottle or something tall by your feet 
- One leg at a time lift it over to the other side of the object, keep your leg completely straight 
- The closer your arms are to the object the harder it gets, move your arms back for a little more support if needed 
- Count your reps as you go over the object, 40 total

Leg Raise Over Kettlebell

- In a seated position raise your legs a few inches off the floor 
- Keep your legs completely straight the entire time
- Use your arms for support and move them back if needed
- Complete for desired time

Hip Flexor Strengthening

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