SUPINE CABLE HIP FLEXION

This is by far my favourite hip flexor exercise. Using the cable improves the loading of the hip flexor through full range of motion, and laying on the ground improves hip and trunk stability to increase force production of the hip flexors. General prescription: 3-5 sets, 8-15 reps each side.

HANGING LEG RAISE

The hanging hip flexor raise is a great overall movement to train hip and trunk flexion at lengthened ranges. It will also improve grip strength (unless you want to bias the hip flexors fully and use ab straps) and general shoulder endurance. General prescription: 3-5 sets, 5-20 reps.

GHD HIP FLEXOR

The stability of the machine and ability to drive the feet up to encourage hip flexion makes this hip flexor variation suitable for increasing volume and load, without risking compensation from other muscles or motions. Ensure endurance, capacity and technique is adequate before adding load mindlessly. General prescription: 3-5 sets, 5-20 reps.

ARABESQUE (SINGLE-LEG)

The arabesque is a great movement for not only single leg balance and stability, but also glute and hamstring strength and endurance. General prescription: 3-5 sets, 8-15 reps each side.

COPENHAGEN SIDE PLANK

Copenhagen’s are my “go to” groin strengthening exercise and everyone could benefit from doing these. They increase strength of the adductor muscles (typically never trained) at length and can help improve hip mobility/stability, groin strength and reduce the risk of many lower body injuries. General prescription: 2-5 sets, 5-15 reps each side for isotonic, 5-60s […]

HIP EXTENSION (WALL)

Using the wall hip extension drill will improve the ability to contract and utilise the glutes without overactivity of the hamstrings and lower back. General prescription: 3-4 sets, 5-30s each side.

CROSS CONNECT PROGRESSION

The cross connect progression will improve the ability to contract and utilise the glutes without overactivity of the hamstrings and lower back. General prescription: 3-4 sets, 5-30s for static hold, 5-25 reps each side for dynamic.

HIP BRIDGE (90/90)

The 90/90 hip bridge will improve the ability to contract and utilise the glutes without overactivity of the hamstrings and lower back. General prescription: 3-4 sets, 5-30s for static hold, 5-25 reps each side for dynamic.

SUPINE CRUNCH

The supine crunch can be extremely useful in early hip and low back rehab to improve the low load strength and endurance of the core without aggravation of injury. General prescription: 3-4 sets, 5-20 reps.

SIDE PLANK VARIATIONS

The side plank is one of those exercises that will benefit anyone. The strength and endurance that they build not only the core and trunk, but the glute medius muscle as well, is invaluable. General prescription: 3-4 sets, 5-60s each side.