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Exercise: Rapid Hip Flexion

This iso-lateral Hip Flexor strength training exercise requires the athlete to rapidly flex and extend the hip.  The aim of the exercise is to concentration on the speed of the movement - both during the concentric pull and eccentric push phases of the exercise. 
The benefit of this exercise is the direct transfer to athletic movements, particularly for athletes requiring the generation of linear speed and acceleration.

Primary Muscle Groups: The Hip Flexors: Psoas major & minor, Iliacus, Rectuc Femoris, Sartorius, Adductor Brevis and Longus, Gracillis, and the Tensor Lascia latae, the deep musculature of the abdomen, low-back, and the shoulder stabilizers.
Technique Ques: The athlete positions themselves over a training bench in a push-up position.  The athletes hands should be position directly under the shoulders so that that arms are vertically aligned and parallel to one another.
While stabilizing the body, the athlete begins the exercise by rapidly flexing 1 leg through the hip, pulling the knee towards the chest. The athlete completes the eccentric phase of exercise by forcefully extending / pushing the hip, allowing the leg to extend, and the foot to either return to the floor, or to an extended position.
Options for Progression: You can progress the difficulty of the exercise by increasing the number of reps and set completed, or by increasing the speed of your reps. 

Variations of this Exercise:
Stability Ball hold Hip Flexion
Stability Ball hold Hip Flexion & Extension

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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