H2 | Hip Flexor Marches (Eccentric)

H2 | Hip Flexor Marches (Eccentric)

H2 | Hip Flexor Marches (Eccentric)

EXERCISE USE

For strengthening the hip flexor muscles. It is a particularly helpful exercise for weak hip flexors, tendinopathy or hip injuries and can asssit in the return to running, sprinting or kicking sports. This is the eccentric phase, so the load is during the lengthening of the muscle.

Recommended Equipment

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Loop Band - Yellow (Light)

Loop Band - Yellow (Light)

INSTRUCTIONS

Place the loop band around the front of your feet. Then place one hand on a wall or post to balance and then balance on one leg. Lift your leg up by grabbing under you thigh, so you are not lifting up with your leg. This will drop the load for the concentric phase.

Raise the knee until the thigh is parrallel to the ground (90 degrees hip flexion) and then slowly let your arm go and hold the thigh parrallel initially, then slowly lower back down to the ground.

Progression Levels

Session 1:

1

H1 | Hip Flexor Isometrics (Supine)

H1 | Hip Flexor Isometrics (Supine)

2

H2 | Hip Flexor Marches (Eccentric)

H2 | Hip Flexor Marches (Eccentric)

3

H3 | Hip Flexor Marches (Loop band)

H3 | Hip Flexor Marches (Loop band)

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