Purpose:
To strengthen the hip flexor muscles in an isometric manner, often used for early rehab or to isolate hip flexor activation while minimizing joint movement.
Description:
Lie on your back with one hip and knee bent to 90 degrees so that your thigh is perpendicular to the ground. Place your hand on the front of your thigh and gently press into your thigh while resisting the movement with your hand. Attempt to lift your leg, but keep the position stable, holding the isometric contraction for 5–10 seconds. Relax and repeat 8–10 times on each side.
Equipment:
None
Tips:
Keep your core engaged and avoid using your lower back to assist in the contraction. Breathe steadily throughout the hold, and ensure the motion is purely coming from the hip.