Hip Flexors – 1 . Kaitlyn – Physio 1️⃣Bench Lift-offs: foot on bench; knee angle 90º; lift foot up
2️⃣ Bench Lift-offs with band on Foot: foot on bench; knee angle 90º; lift foot up
3️⃣ Sitting on Floor Straight Legs: lift-over obstacle side to side
4️⃣ Single Leg Standing Lift-overs: step over hurdle; toe touch return; plant leg doesn’t move
Hip Flexors – 2 . Kaitlyn – Physio 1️⃣Slide Board: stand beside slide board: backward split squat on slide board; follow through to high knee lift (Sprinter)
2️⃣ 1-Leg Banded Straight Leg Flexion: from standing position band attached to post directly behind you
3️⃣Banded Plank Hip Flexor March: band around foot attached to post directly behind you
4️⃣ Back-Lying Banded Hip Flexor March: band around foot attached to post
Hip Flexors – 3 . Kaitlyn – Physio 1️⃣Back Lying Banded Psoas March: band around feet
2️⃣ Standing Banded Hip Flexor March: band around one foot
3️⃣ Hanging Banded Hip Flexor March: hanging from Ab-Slings
4️⃣ Dynamic A-Skips: Track Drill
Hip Flexor Strength Exercises . Harden – Chiro
(1) Back Lying Isometric Hip Flexed: push against lifted knee; hold for pain relief
(2) Back-Lying Banded March: band around feet
(3) Standing Dumbbell Hip Flexion: hold DB on knee; lift knee to 90º
(4) Standing Kettlebell Hip Flexion: KB on foot; lift knee to 90º
Supine Hip Flexor Leg Lowers for Iliopsoas Tendon Strength . Keeley – Physio – Early stages of strengthening (1)Back-Lying:
– Band around foot and anchored
– use strap to lift leg up and assist if necessary when lowering leg eccentrically
Hip Flexor Leg Lowers for Iliopsoas Tendon Strength . Keeley – Physio
– Progression from video above (2) Standing on 1-Leg: – Band around foot and anchored – use strap to lift leg up and assist if necessary when lowering leg eccentrically