The Best Plank Variation to Strengthen Your Hip Flexors
The hip flexors are an important group of muscles located at the front of your hip. These muscles are responsible for flexing the hip and decelerating the leg as you push-off to propel the body during gait and running. In fact, the hip flexors are one of the most stressed muscle groups during the gait cycle, however, they usually receive little to no attention from a strengthening standpoint. This is a mistake that can leave you vulnerable to hip flexor strains, tendinopathies, and poor performance.
Several months ago, I saw an awesome hip flexor strengthening exercise posted by Meghan Callaway. On her blog, she shares more beneficial exercises that you should check out in, “5 Exercises for Stronger Hip Flexors and Core Muscles!”
If you know me, you know I’m a big fan of exercises that provide a lot of bang-for-your-buck. I tried the High Plank with Band Resisted Hip Flexion for myself and have been prescribing it to my clients ever since.
Due to the position, you naturally strengthen & stabilize your shoulders and core which is an added benefit on top of addressing the overlooked component of hip flexor strength. Regardless of whether you’re a runner, active individual, or simply find your hips tight from sitting for extended periods of time, this can be a great exercise to add to your repertoire.
When performing this exercise, here are a few key points…
Place a light to medium resistance mini-band around the arch of your feet
You can place the feet on gliding disks or paper plates (depending on the floor surface); Simply lifting the foot off the ground without sliding is also an option
Set-up in a high plank position by pushing away from the floor with your shoulders, engaging the core, and maintaining a level body position at all times
Drive the knee towards the chest by flexing your hip against the resistance of the band
Without allowing your body to change it’s position (stabilize that core!!), slowly lower the leg back to the starting point
Perform by alternating legs or complete one leg at a time based on your preference
Complete 2-3 sets of 10-20 repetitions
The High Plank Band Resisted Hip Flexion Exercise to improve hip flexor, core, & shoulder strength.
Stop neglecting the hip flexors and get to work! This exercise has been extremely helpful to my personal training & running coaching clients and I know it will have a positive impact on you.
If you’re looking for other exercises that also strengthen the hip flexors while adding more variety to your strength training program, consider reading one of my most popular articles on, “4 Exercise Variations to Strengthen Your Hip Flexors…”
Thanks for reading and happy strengthening!