Think your hip flexors are tight? Think again. Runners are notorious for mistaking soreness for tightness, and turning to stretching as the solution. But while running, your hip flexors power every knee drive and stabilize your pelvis–and if they’re weak, that constant stress will leave them feeling sore. Weak hip flexors lead to quad dominance (where your quads take too much of the load, and your hips and glutes too little) and a higher risk of injury. So scrap the stretching and break the vicious cycle with these three key hip flexor moves.
1. Iliopsoas march
The iliopsoas (pronounced ilio-so-az) is your strongest hip flexor–and keeping it strong lets it work effectively in conjunction with your quads as you stride. Secure a light resistance band around the balls of both feet and lie on your back with your legs extended. Keep a neutral spine–don’t tilt your pelvis or flatten your back against the ground, as this will make it easier for your hip flexors and reduce the effectiveness of the exercise.
Keep one foot on the ground and draw your other leg toward your chest, bending your knee. When you have maximum hip flexion, pause for one second before extending your leg slowly, resisting the band. Repeat 10 times and switch legs. Complete three sets.
Seated straight leg raises
Sit on the ground with one leg extended, and hold the other knee to your chest with your hands. Lift the extended leg off the ground a few inches, pause, and lower slowly. Tap your heel lightly on the floor before repeating 10 times per leg for three sets.
Standing knee drive
Stand with one foot on the floor and the other on a knee-height chair in front of you. Focusing on pulling from the crease on your bent leg, lift your foot a few inches off the chair, pause for one second and lower slowly. Rest your foot lightly on the chair before repeating. Complete three sets of 10 reps per leg. Keep your back neutral and your pelvis steady during the movement–the only movement should be at your hip.
To progress this exercise, try tapping your foot on the chair between reps instead of resting it–this shorter rest will fatigue your hip flexor more quickly. You can also increase the challenge by using a higher chair or surface to raise your foot from.
