Long lever sitting hip flexor strengthening

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This video demonstrates the correct technique for Long lever sitting hip flexor strengthening. This is a great exercise to strengthen your hip flexors in the shortened range and can be a great exercise to help in a pistol squat.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a good exercise to strengthen the Hip flexors
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. You need excellent hamstring and sciatic mobility to perform this well
  5. Sit on the floor with your legs out in front of you with knees straight
  6. Now sit up straight so that you back is in neutral alignment and your upper body is vertical
  7. You can use your arms to support behind you for this
  8. Now without losing this back and body position, lift one leg up off the floor one at a time while trying to keep your knee straight
  9. To make this harder you can lift higher and also add ankle weights
  10. Choose a resistance that is high for strengthening and is low for endurance.
  11. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  12. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  13. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  14. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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