
Hip Flexor Conditioning
Strengthen and mobilise the hip flexors for improved performance. Essential for compression movements and athletic power.
Focus Areas
Prerequisites

Hip Flexor Conditioning
Strengthen and mobilise the hip flexors for improved performance. Essential for compression movements and athletic power.
Prerequisites
Hip flexor conditioning addresses one of the most neglected yet crucial muscle groups for athletic performance and daily function. These muscles, responsible for lifting the legs and maintaining posture, often become weak and tight from prolonged sitting. Comprehensive conditioning combines strengthening exercises with mobility work to create balanced, functional hip flexors capable of both power production and sustained holds.
Beyond Movement integrates hip flexor conditioning throughout programming, recognizing its importance for skills ranging from L-sits to sprinting. Our approach addresses both the psoas and iliacus (deep hip flexors) and the rectus femoris (superficial), ensuring comprehensive development. The work proves particularly valuable for office workers combating the effects of seated postures.
Strong, mobile hip flexors enhance virtually every aspect of movement. Runners experience improved stride efficiency, martial artists gain kicking power, and gymnasts develop the compression strength essential for advanced skills. The conditioning also addresses lower back pain often caused by hip flexor dysfunction, creating better posture and movement patterns in daily life.
Prerequisites
Master these skills first:
- None (scalable to all levels)
- Basic body awareness
- Understanding of hip anatomy
- Willingness to address weaknesses
Common Mistakes
Avoid these errors:
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Neglecting eccentric strength
Instead: Control lowering phases
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Ignoring cramping
Instead: Build tolerance gradually
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All flexibility, no strength
Instead: Balance both aspects
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Poor spine position
Instead: Maintain neutral alignment
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Inconsistent practice
Instead: Requires regular attention
Related Skills
Foundation
hip-flexor-stretches
Coming Soon
Foundation
psoas-activation
Coming Soon
Progression
hanging-leg-raises
Coming Soon
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