The hip flexors are made up of the iliacus and psoas major, collectively referred to as the iliopsoas. These muscles work together to flex the hip by lifting the femur bone toward the pelvis. Short, weak and inflexible hip flexors are a common problem among today's inactive population. Unconditioned hip flexors can lead to back pain and result in muscle injury in those involved in athletic activities. The lunge exercise is a great way to stretch and strengthen the hip flexors, decreasing your risk of potential problems.
The Movement
Lunges can be performed using only your body weight or with added resistance from dumbbells or a barbell. Stand with your feet slightly apart, torso erect and abdomen contracted. Take a large step forward with your right leg. Bend your knees as you transfer your weight onto your front leg. Continue to lower into the lunge until your right thigh reaches horizontal and your left knee nears the floor. Press through your right heel to return to the upright position. Repeat the movement with your left leg forward. Continue to alternate legs until you've completed the desired number of repetitions.
Hip Flexor Strengthening with Lunges
While lunges are primarily thought of as a butt- and thigh-strengthening exercise, they can also go a long way to strengthen the hip flexors. To get the best strengthening benefits from lunges, use extra resistance during the exercise. Because the hip flexors are primarily used in an eccentric contraction during lunges, the speed with which you move is also important. Lower into the lunge as slowly as possible to force your hip flexors to work strenuously to resist the downward motion.
Hip Flexor Stretching with Lunges
Lunges are an excellent means for stretching the hip flexors both dynamically and statically. Dynamic stretching of the hip flexors occurs as you lower into the lunge. In the lowermost part of the lunge, press your hips forward until you feel a stretch down the front of the back leg. Hold the position for a few seconds, then repeat the lunge with the opposite leg. The lunge movement coupled with the stretch will help you to get a deeper stretch.
The static stretch is very similar but without the added movement and should only be performed after an adequate warm-up. Get into the lunge position but allow your back knee to rest on the ground. An exercise mat or folded towel may be necessary if you're working on a hard floor. With your torso as straight as possible, slowly press your hips forward until you feel a stretch in the front of your back leg. Hold this position for at least 30 seconds, then repeat the stretch with the other leg.
Keeping your Hip Flexors Healthy with Lunges
Lunges can be used as a primary exercise during a workout, but are also an exceptional warm-up exercise. The large-muscle movements required by lunges are guaranteed to get your heart rate and breathing up while targeting several muscles throughout the body. Begin each workout, whether it’s strength or conditioning, with a few sets of lunges to reduce your risk of injury and prepare your legs and hips for anything.
References
Writer Bio
Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.