Name: Playbook - BondFit . - Hip flexor strengthening
Uploaded: 2023-11-21T20:21:46.359Z
Duration: 45 min
Description: Hip flexor strengthening

I’m so stoked I found this I have the worst mobility in my hips and have been looking for a good routine and this was it 🙌

Kelsey

Hip flexors are a muscle that are important to train for stability as well as injury prevention. 

This workout is focused just on working those hips!

- sit on but with knees up and feet slightly out
- turn one leg turning in at a time, rotating it inwards 
- Press that leg back out and up then continue to work alternating the legs
- You should feel this deep in the hip flexor

Seated Hip Rotators

- Start sitting down with legs in straddle
- please arms overhead and sit tall
- lean forward as far as you can maintaining a flat back and focus on keeping the legs turned out.
- don’t make your straddle so big that your legs will turn in
- try to feel it more in the outer rotator of your legs

Seated Straddle Leans

- Set an a slight straddle with legs extended straight out
- lean over placing hands on the outsides of the knee
- left leg up and down focusing on using the hip flexor as well as core
 
(Repeat both sides)

Seated straddle leg lifts

- start in a slight straddle
- Bring hands on outside of knee 
- left leg rotating from one side to the other in a rainbow position
- working through the hip flexors and engaging lower core

(Repeat both sides)

Seated Straddle Rainbows

- start sitting in a slight straddle
- lean over and place hands on the outside of the knee 
- rotate leg in words and outwards

(Repeat both sides)

Seated Straddle Hip Circles

- Start in a paid position and bring hands near the outside of the knees 
( The more you lean forward with your hands closer to your knees the more of a challenge it will be) 
- lift up legs and use your core to bring them up
- this works a lot of hip flexor and core

Seated Leg Lifts

- start sitting down in a straddle
- lift one leg up moving it inward then bring it back up to return to start
Focus on keeping both knees rotated up to the sky before bringing the leg in

(2x 5 each side)

Seated Single Leg Hip Rotations

Hip flexor strengthening

My shoulders have been soooo tight this helped immediately

Kayla

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I don’t have too much range of mobility so it was difficult and I wasn’t sure if some of the pain was good 🤣☠️ so maybe if there was one for less mobile people

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