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HIP FLEXORS – STRENGTH & MUSCLE BUILDING

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Kinesiology of the Hip: A Focus on Muscular Actions .

PRIMARY HIP FLEXORS

1. ILIOPSOAS – PSOAS MAJOR & ILIACUS
2. RECTUS FEMORIS: most powerful when the knee is flexed, whereas significant power is lost when the knee is extended
3. SARTORIUS: In addition to flexing the hip and knee, the sartorius aids in the abduction of the hip

ASSISTING DEPENDING ON POSITION OF HIP AT THE TIME AT WHICH MOVEMENT IS INITIATED

1. TFL – TENSOR FASCIA LATA
2. PECTINEUS
3. ADDUCTOR BREVIS | ADDUCTOR LONGUS
4. GRACILIS
5. ANTERIOR FIBERS OF GLUTE MEDIUS & MINIMUS

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INSTAGRAM VIDEOS

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1. JACOB HARDEN – DC – HIP FLEXOR STRENGTH EXERCISES .
2. JACOB HARDEN – DC – HIP STRENGTHENING WITH BANDS .

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YOUTUBE VIDEOS

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DIRECT LINKS TO VIDEOS BELOW:

1. LYING HIP FLEXOR LEG LOWERS FOR ILIOPSOAS TENDON STRENGTH – TIM KEELEY – PT
2. STANDING HIP FLEXOR LEG LOWERS FOR ILIOPSOAS TENDON STRENGTH – TIM KEELEY – PT
3. FOREARM SUPPORTED KNEE-UPS THROUGH RANGE OF MOTION – PRIORITY
4. SUPINE REVERSE SIT-UP ON FLOOR WITH HIPS FLEXED AT 90° – PRIORITY
5. SUPINE REVERSE SIT-UP ON INCLINE BENCH WITH HIPS FLEXED AT 90° – PRIORITY

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BANDS

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KNEE-UPS – REVERSE SIT-UP – HIP RAISE

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