Like many of you, I want bullet proof hip flexors, but overdeveloping them can lead to lower back problems. I hit the weights 1-2 x wk and deligent on working opposing muscle groups, biceps/triceps, chest/upper back, etc.
Part of the core work I do involves upper abs, lower abs/hipflexors (leg lifts), and lower back extensions.
Any suggestions on a hipflexor opposing muscle group exercise or will the lower back extensions suffice?
The antagonist to the hip flexors is the hip extensors. To work these use the 4-way multi-hip machine to do hip extensions. (Also called glute kicks) If there isn’t a 4-way multi-hip, then use the upper pulley on the cable column. Start with your hip and knee flexed at 90 degrees with pad behind knee (cable strapped to ankle). By contracting the glute muscle complex, lower and straighten the leg until maximal hip extension is reached. Posture should remain upright and tall. If leaning forward from any joint along the chain from ankle to shoulder, then you’ve tried to extend too far.
Like many of you, I want bullet proof hip flexors, but overdeveloping them can lead to lower back problems. I hit the weights 1-2 x wk and deligent on working opposing muscle groups, biceps/triceps, chest/upper back, etc.
Part of the core work I do involves upper abs, lower abs/hipflexors (leg lifts), and lower back extensions.
Any suggestions on a hipflexor opposing muscle group exercise or will the lower back extensions suffice?
The hip flexor opposing muscles are the hip extensors (glutes), not the back extensors.
The hip extensors are the glutes and hamstrings (2 of them if I recall.)
.
lie stomach down on the floor - for the right gluteal muscles bend the right leg so that it is pointing from the knee straight up into the air - 90 degree angle btw. femur and lower leg - once into that position pulse the right leg trying to reach the bent leg to the ceiling/sky however many repititions you feel you need to do - you will need to be very conscious that the work is coming from the gluteal area and not the hamstrings as they will tend to take over. Do the same thing for the left side.
Happy to help out more if i gave a poor description. Better yet, if there is a pilates studio nearby then i would advise you to go in and take 1 or 2 private sessions - write down what you were told you need most work on and then practice at home.
That sounds very much like the leg “curls” I do in the gym to target the hamstrings (yes they do take over readily). That common exercise where you lie on your stomach, and lift weight contraption with foam rollers at or near the calves. I would do this to oppose the leg “extensions” where you sit upright to target the quads.
I realize these aren’t as ideal as say lunges or squats that may be more running specific.
What I’m hearing from you though, is the pulsing recruits the hip extensors opposing group? Perhaps the placement of the pads on the lower leg will change the angles and can position to recruit hip extensors rather than the larger hamstrings.
What really has helped me are stiff-legged dead lifts(aka “Romanian Dead-Lifts”) This has improved my power on the bike(I am not a triathlete though… race t/t’s, road, mtb). Anyway, I notice how much more seated-power/seated acceleration I have developed.
Just make sure that you are pulling with your glutes and not your upper-body.
I would have thought that doing step ups, squats and dead lifts would deal with “overdeveloping” your hip flexors. I have noticed that my HF muscles have gotten visibly substantially larger since using PC’s and this is why I do step ups and squats two to three times per week. As an outcome of all of this extra muscle around my core, all my pants fit “tighter” than 3 years ago even though I weigh pretty well the same in season (140 lbs) or out of season (145 lbs…mainly upper body bulk from XC skiing).
Dev
Complete exercises two-to-three times each week.
Prone leg lifts (Gluteus maximus exercise)
As the athlete lies on her front, with one leg bent at the knee, lift the knee off the floor, focusing on activating the gluteal muscles. Hold the position, squeezing in the buttocks, for 10 secs. Repeat 10 times.
Table top (Gluteal and lumbar stability exercise)
Kneel on all fours with hands under shoulders and knees under hips. Ensure the spine is in ‘neutral’ and then contract the deep abdominal and pelvic floor muscles to secure this position. Slowly take one leg away behind you keeping the back and pelvis stable. Perform 10 each side slowly, focusing on pelvic stability. If you do this correctly, your back is flat and stable like a table top.
Abductor machine (Gluteus medius exercise)
Using the abductor machine with a light weight you can perform inner range movements. Take the legs out to the widest position and then very slowly pulse the legs in and out 20 times. The movement should be no greater than 4 in. each leg and should be always controlled by the hip muscles, especially on the in phase. Do three sets to build up endurance.
Ball sitting one-leg lifts (Illiopsoas exercise and lumbar stability)
Sit with perfect posture on a gym ball. Contract your deep abdominal muscles to support your lumbar spine and lift one leg off the floor slightly. Hold the leg up, but ensure that you do not lean back or allow the lumbar spine to flex. Hold for 10 seconds and repeat 10 times each side.
Slow ab crunch (Abdominals exercise)
Lying on your back with knees bent. Lift up head so chin is near chest. Contract the pelvic floor to support lower back. Very slowly curl up the shoulders, using only the abdominal muscles. Your pelvis should not tilt, nor should your legs move. Hold the top position for two counts and slowly curl back down. Do not allow your head to go back. Three sets of 20 repetitions.
Hip flexor stretch
Go down to a lunge kneeling position and tilt the pelvis forwards by squeezing the buttocks. Then move your hips forward, stretching the rear hip flexor. Hold for 30 seconds each side.
Adductor stretch
Sit upright and place the soles of your feet together. Open your knees as wide as possible and hold for 30 seconds.
(google is cool)