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Writer's pictureDayna Player Robinson

Test your hip flexors' range of motion + drills to help.

The primary hip flexors are a group of 6 muscles; the rectus femoris, TFL, iliacus, psoas, iliocapsularis, and sartorius muscles.


Rectus femoris - also one of the quad muscles

Tensor fasciae latae (TFL) - with the gluteus the TFL does wide variety of hip movements, including flexion, abduction, and internal rotation.

Iliacus - flexes and externally rotates the femur

Psoas - joins upper body to lower body

Iliocapsularis - stabilizes the hip

Sartorius - both a hip flexor and knee flexor



Hip flexors play a big role in running:

longer stride length, powerful toe-off, strong knee drive.


When it comes to running efficiently and powerfully, your hip flexors play a vital role. These muscles are key to several aspects of your running form and performance:

  1. Longer Stride Length: Strong hip flexors allow you to achieve a longer stride, which can contribute to faster running speeds without increasing your effort. A longer stride means you cover more ground with each step, making your run more efficient.

  2. Powerful Toe-Off: During the toe-off phase of your running gait, your hip flexors engage to lift your leg off the ground and propel you forward. The stronger your hip flexors, the more powerful and explosive your toe-off, translating to greater speed and momentum.

  3. Strong Knee Drive: Hip flexors are also responsible for driving your knee upward during the swing phase of your stride. A strong knee drive is crucial for maintaining speed and rhythm, especially during sprints or uphill running.



The primary hip flexors are a group of 6 muscles; the rectus femoris, TFL, iliacus, psoas, iliocapsularis, and sartorius muscles.


Rectus femoris - also one of the quad muscles

Tensor fasciae latae (TFL) - with the gluteus the TFL does wide variety of hip movements, including flexion, abduction, and internal rotation.

Iliacus - flexes and externally rotates the femur

Psoas - joins upper body to lower body

Iliocapsularis - stabilizes the hip

Sartorius - both a hip flexor and knee flexor 


Incorporating hip flexor strengthening exercises into your routine, such as leg raises, lunges, and mountain climbers, can enhance your stride efficiency, boost your running power, and reduce the risk of injury.

Focusing on these small but mighty muscles can make a significant difference in your running performance, helping you run faster and more efficiently with less effort.


The tests & exercises to get started:


1) Test first - Does your foot touch with wall without leaning forward or bending the knee?

2) Strength & Mobility - tuck the tailbone under, squeeze glute & breathe



Focusing on these small but mighty muscles can make a significant difference in your running performance, helping you run faster and more efficiently with less effort.


I'll be posting more ideas this week on my IG & FB accounts

Drop a comment below and let us know how you did!


Happy Running!


 

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