The Training will focus mostly on those muscles, which will supposedly intensive or needs to be, such as, for example, back, arms or legs. This might be true, but often is only half the battle. An often-forgotten muscle – no matter whether we are moving in the endurance, strength endurance, or power is the hip flexors. The full functionality, mobility, and strength this muscle is extremely important and Exercises for this specific area should not be missing in any training program.

What is the function of the Hüftbeugers?

name The muscles of our body, each according to their function is critical. In this sense, the hip flexors, that he “bends” the hip is accurate, but reflects only a very superficial and one-dimensional his crucial role. Because All of our more than 600 muscles work in all three axes of motion.

In the child and youth age, our hip flexors over a considerable length, and stretch, therefore, the ability of the muscle. This we can observe very well, if we watch babies while Playing with the arms and legs and wonder what significant movements are possible. Due to an increased occurrence of sedentary activities and a growing lack of exercise, we lose this wonderful property with all of the following years, however.

In the performance-oriented Sport that can often lead to a one-sided Overload, because these muscles lose their mobility and functionality in all three axes of motion: Rotation (perpendicular), Flexion and Extension (upright) as well as abduction and Aduktion (horizontal).

Without the hip flexors, we could not go, because of the so-called Musculus Iliopsoas is for example responsible for the fact that we can swing our leg forward. In faster movements, such as Swimming or Jogging, the hip flexors also bears the main responsibility for the correct sequence of movements and is also supported by other muscle groups. About the experts

Dr. Michel (37) has excellent athleticism and a Personal Trainer, author, extreme athlete and medal winner. Prior to that, he was for many years an officer and a specialty of the German armed forces, as well as management trainers soldier in a world group. More information to him, there is on

How functional and flexible is your hip flexors?

a new training phase I test all the athletes, also with regard to the functionality of the Hüftbeugers. Also you can test this particular muscle and check whether there is a muscular restriction. You stand upright with both feet on a stable, flat surface. Lift the right leg off the floor, pull the right knee to the chest and back try first the right leg without instant lean of the upper body and without a shift in the pelvic area, as well as without an abrupt Drop in pelvic height to keep at least 15-20 seconds to about 90 degrees bent. Repeat the Exercises for the left leg.

if you are unable to hold their leg for at least 20 seconds in this Position, that suggest that your Musculus Iliopsoas is too weak and/or shortened. If your hips can no longer be moved due to lack of mobility, in consequence, and over a longer exposure period to patterns of unnatural compensating movements in the spine and not the correct movement.

for example, If the spine has to compensate for the decreased mobility of the Hüftbeugers, this can lead to increased pain in the lower back area. A strong upper back muscle enhances this effect mostly, because it relieves the strain on the hip flexors.

Three effective Exercises for hip flexors

lifting The Exercise, “Knee”, the focus on stretching and mobilization of the anterior hip musculature that is shortened especially in the case of Endurance athletes often and result in problems in the area of the lumbar spine. You lay flat on your back and make sure the neck is straight and relieved. Then pull your left leg with both hands in the direction of your chest. Important: press the buttocks on the ground and avoid a hollow back. The right outstretched leg is flat on the ground. You should now feel in the right hip flexors stretch through a light to moderately strong Pull in the muscles. You try to hold this Position for 15-20 seconds and then switch the leg. Do three passages per leg and try throughout the Exercises slowly and breathe evenly.

another Exercise is to move the hip in its full range of motion without too much muscle tension to remove the default step. In everyday life the hip flexors is fixed often and over a longer period of time in a flexed Position. With this Exercise, he is moved now active in the full extent. In consequence of the Exercise involves a Central nervous system component that regulates the voltage and length. Justyna gave his personal trainer Michèl Equally demonstrates the failure step

you Make first with the right leg a big step forward, to about a 90 degree flexion in both knees is achieved. The arms you can Park in the hip or next to the body. Lower now, and now hold the bottom Position for 5-10 seconds, without the rear knee. You rise slowly, to relieve short-the muscles exercised, and complete a lunge with the left leg. The lower tense Position again for a maximum of 10 seconds to hold and loose to breathe.

The knee stand is the last Exercise and the supposedly simplest, but requires a lot of Balance and concentration. The aim is to mobilise the hip flexors throughout the range of motion. Let on a straight, soft surface on both knees. By stretching the hip completely, and you sit now, from the knees to the back, but only so far as you still can breathe. You try to hold this Position for 15-20 seconds and complete with small breaks every five passages. PR book review Of Michel appeared: “Yesterday you said “tomorrow” – The 5-step training program with your own body weight” click Here for more information and to purchase

FOCUS Online/Wochit Without a visit to the doctor: Three simple SOS-Exercises to relieve acute back pain


Please enter your comment!
Please enter your name here

9  +  1  =