That's very interesting. I train them with bands or leg raises or with the monkey feet attachment but I had no idea about the bracing first. Good stuff as always!
I'm fifty years old and have been training for thirty six years. I find these videos to be amazingly helpful. I'm grateful for the intellectual effort others have put into sports physiology. I show my gratefulness by being receptive to new information..
This is very interesting information. Almost all the lifting information focuses just on body building, but actually knowing which excercises can make your body stronger and functional is far better. Thanks for that.
I saw another one of your vids saying not to brace your core by pulling in but by pushing out. I did that with my hip mobility exercises today and holy hell did it make a huge improvement. Thank you so much for these tips!!!!!!
If you're doing ab workouts, your likely already working out you hip flexers because most ab workouts work hip flexers more than your abs! Sit ups, leg raises, and russian twists are a few examples of workouts that work hip flexers a lot. Basically, most workouts that include pulling your legs to your body or body to legs use hip flexers a lot.
Still you are not adding strength by increasing load. I think the point of the video well one point was if your stretching you flexors, you need to be strength training them also
@@driftadvocate1839weight isn’t the only way to gain strength- calisthenics can produce massive results! Yes, including muscle gain, and especially change in body comp ! By increasing reps, sets, and especiallyyy continuing to progress to a harder variation of each movement, you’ll find that bodyweight can give you a pretty damn good physique ! Although I love me some good deadlifts, hip thrusts, sumo squats, kettlebell swings… lol. But it all works
I only offer this advice because it helped me regain the ability to squat. Maybe join a local yoga studio and do it either in person or virtually maybe 3 days a week. It took me less than a month because I had already been doing workouts that didn't involve Barbell squats, but the yoga helped me build other muscles that were weak including my core and it helped with my ankle mobility. However, I def need to strengthen my hip flexors as well.
Idk if either of you are asking me or Flor. But I lost the ability to squat properly because of the typical issues of sitting at a desk for work. My hip flexors, core, and glutes became weak and even shortened. The yoga helped because it is pretty low impact yet it still builds strength and mobility in almost every muscle group. Basically it's an easy way to regain the ability to do the things you used to/want to do. For me it seems like it's a great idea to use both yoga and weight lifting to reach the goals I have which are increased mobility, better posture, more endurance, and a better physique.
Great advice as always.. I do this weekly as an accessory and I have gotten so good at my pistol squats in particular and most importantly my mobility and flexibility is at its prime
Dude I'm literally on my first week of like glute raises feom hybrid calisthenics, I braces my core to not arch my lower back and get pain, but I didnt know much what was actually going on. Dman this shorts was rlly nice
1) Absolutely avoid training the hip flexors in isolation if you have sciatica/anterior pelvis tilt, it will make it hurt way more 2) You need to be able to brace your core in the correct manner (there is a squatuniversity video on how to do it)
@@synkra4836 You don't necessarily need to train both at the same time. If you have no back problems you can train you hip flexors once or twice a week in isolation. As long as you do it as part of a balanced training program. If your hip flexors are stronger than your glutes for example (extremely unlikely) you would risk back problems. Same thing if your abs are considerably weaker than your lower backs muscles.
@@so8060not sure if you’ve already recovered but having mobility days/general days on different days from your weight training can be extremely beneficial if you want to give it a crack
One thing I REALLY love about squat university, is you never do what most other fitness influencers do… and that’s make others look bad and point out what others say and do that is WRONG making themselves out to be smarter than the rest by making others look stupid. You just add on to what others are saying and I’ve got mad respect for that ! 🙌
Been doing a ton of core work for the last 2 yrs, noticed that literally every movement should be engaged from bracing your center of gravity; you'll get 100% of every muscle in every limb!
Be careful, going hog wild will make it unbearable to drive. Take it easy, running is easier after these hip flexor exercises so that's an added bonus! Take it easy at first, you been warned 🙏 Personal story: did a few too many reverse squats and felt light as a feather, ran an extra mile afterwards like it was nothing, felt like a teenager again dare I say... The next day though I could not get out of bed and had to really dig deep to get into my car, pressing on the gas pedal was painful AF. I was popping kratom like no tomorrow it was BAD. Totally worth it though just remind yourself that this muscle is brand new and needs care. Kinda like an OP character starting at lvl 1, they will dominate but will get one shot until leveled up to the rest of the team.
@@Matheus_Braz train hip flexors but ease into it. Twice now I have either overtrained or strained both hip flexors and the pain can be excruciating. Image your hips on fire while trying to enter/exit your car. Just ease into it, it makes running a lot easier if used as a warm up
THIS IS LIFE CHANGING . If there’s one piece of information in the exercise niche that really improves the quality of “feeling fit” its this right here.
One thing to note is be mindful of targeted hip flexor training like the knee raise if you have a torn labrum in your hip. They often do more damage to the hip.
Thank you for posting this video. I was on a stepladder and all the sudden it moved, my body reacted out of reflex, and that really pissed off my hip flexor. I had a horrible pain on the front side on the very inside of my thigh around my hip area as well as spasm on the backside. It was some of the worst pain I have ever felt-and that includes multiple surgeries, the worst of which was when I had my deviated septum fixed, and while they were there, they bored out my nasal cavity, removed my uvula, and a section of my pallet. That surgery was by far the worst pain of all the surgeries I’ve had. I’ve also had kidney stones, as well as gout on my foot- the big toe area. It was kind of cartoonish, it looked like my foot got hit with a classic Acme hammer and ballooned up to double or triple the size it supposed to be. And then add trying to gimp firewood inside while this is happening, and having the pieces I was carrying in, come loose and then fall on said gout foot. There’s only been a couple times in my life when I literally cried from the amount of pain I was in, as well as felt completely alone and helpless,because there was nothing I could do to help the pain. Anyhow, my point being I take this quite seriously.
Beautiful SU! Simply awesome visual to explain why we have to brace ('with space' for these as SMcG says) when we are doing athletic movements! Also his ideas of maximal neural drive of prime movers coming off of maximum control of synergists and stabilisers has allowed me to still be lifting heavy 35 years after my original L4-5 discectomy & laminectomy.
Bracing the core is probably the best advice I can give anyone with back pain. Not just with lifting, but with everything they have to bend over or tilt for, it works
My psoas is in real bad shape and I’m working mainly on core stabilization in my workouts before even getting to working my hip flexors, for this reason. Thank you for such great info, always. 🙏🏽🙏🏽
Just a 45sec horseman stance squat multiple times during the day will be extremely effective. I'm now 31 dunking better than I have when I was in my teens.
My thoughts exactly. Just say one important thing. Its a stabilizer muscle not a primary mover so it obv helps. Directly trainging them? I think Im good. Im already in the gym 6 days a week
I suffered from a herniated L5-S1 disc at only 20 years old. Nothing really helped me until I started working on my hip flexors and glutes more. I used to feel weakness in my lower right leg from sciatica but after doing the training I mentioned, I’m able to feel full strength in my legs and it feels like every step I take is “meaningful” if that makes sense. Having strong hip flexors/glutes/core is so underrated.
SUCH an important nuance that people, including Pilates and other exercise instructors don’t point out to their clients. The client ends up doing leg raises etc for months and years the wrong way, and no one lets them know about stabilizing the core first before the leg motion.
Great to have people that give good advice on how to proper work out be because some people don’t know that and don’t see results leading to giving up or getting hurt
I’m not a super athletic but your videos are very helpful. A month ago I had to learn what was going on with my left hip because I couldn’t walk on it and the therapist I had weren’t helping. Wow. Did I find that there are a lot of muscles in your hips. Your videos were a big help.
This is the best short to date at least for me this one made my brain click into fully understanding why bracing the core is so important thanks mobility man
Interesting, as I’m researching calf cramps and getting into hip extension, you’re helping me realize that maybe my hip extension are weak because my core isn’t engaging enough. Time to strengthen that!!
Bracing your core before any exercise is an important thing to do, even when doing something simple as a bicep curl. That said, the science behind why you should do it is pretty neat. Thank you for the explanation.
Also if your train your hip flexors, you have to train your adductors, abductors, and your hip through rotation and stability if you don’t want to run into serious issues
I never trained hips, never took leg day too serious, but after years of being hard-core in the gym, I started feeling weakness in my knees and hips. And now thanks to the explosion of physical therapists on TH-cam now I am finally glad to go back into the gym(took some years off because of this honestly) and train up my more neglected muscles to prevent an injury, which I was surely headed for if I kept going crazy without proper research.
There it is!! That's the exact muscle that I injured a few years ago and keeps acting up when I lay on my side, try to lift my thigh too high, and/or step to forcefully.
I started mentally reminding myself to brace my core before everything i do-even walking-and my back pain has been reduced so much. I’m trying to make it second nature
I never realized how important training my hip flexors were until I strained one. Oooooof it was painful. I had to go to physical therapy for it and learned different exercises to strengthen my hip flexors. Don’t take them for granted y’all!
Wow! It worked. Anytime I would attempt supine marches or SLR, my left hip would make a popping noise. Not painful, but it was uncomfortable. I did a PPT and then I did supine marches.. no popping. I stopped bracing my core, popping returned.
I really love this. Lately I've been focusing on exercises that involve joints and have noticed that I'm wanting to challenge them as they get stronger. Now I'll do exercises with this particularly in mind! Nice.
the most tricky hip flexor to exercise is the rectus femoris. You can only properly target it by doing kicking movements. And the reverse movement applies to the bi-articulated hamstrings. Bracing your core works because it increases range of motion for your hip flexors and prevents the psoas muscle from yanking on your lower back. You have to brace your core when you are doing leg raises because otherwise your back will curve too much and cause you pain.
@@salj.5459 Rectus femoris is hard to isolate because it's a bi-articulate muscle. If you just do your usual leg exercises then you probably won't train their full range of motion.
I see the opposite. People train their hip flexors but don't stretch enough which is one of the reasons People get an anterior pelvic tilt. That with a weak core and weak glutes and boom. Low back pain lol
Literally everyone does. Years of being stuck sitting in those horrible school chairs growing up, working in an office, etc. makes it basically unavoidable if you don't actively avoid it.
the bracing not being present naturally in most people and the fact that you gotta learn it after quite some lumbar pain is outrageous in an evolutionary perspective imo.
Because you fu__ing do them wrong. The form is too hard if your abs aren't strong enough. Do reverse crunches instead on a decline bench with a weighted ball in your legs
If your hip flexors are already too tight training them may worsen, causing lordosis. I'd advise stretch them, strengthen glutes and hip extensors, and lower back. And DO NOT FORGET to brace your core.
Yeah, I’m just realizing how much bracing the core before doing something is. It seems I would brace it during the movement, and this is so much easier. I actually felt the whole muscle moving with no pain doing the leg raises, which is great!
I injured my left hip flexor and boy does it hurt…down in my groin and the pain gets full and achy sometimes and I feel it go down my thigh into my knee! I started watching some physical therapists and found that I have weak hip flexors and not that I over stretched it…they had tests you can do! I sit a lot for work, I worked out a lot! Because untrained regularly, I never thought I had weak hip flexors! Anywho, I just started doing this very exercise and I’m going to do this and a couple others, about five days a week, with no weight for now! It’s still hurting and I don’t want to overdue it! I don’t ever want this to happen again, because it’s painful…to the point I almost couldn’t walk at times!!
@@oldvlognewtricks Doesn't really look like my comment said anything about training hip flexors while engaging a hip extensor. It is just a general way to avoid excessive lumbar extension, paired with the appropriate activity. Reciprocal inhibition would prevent iliacus/psoas contraction. But it's ok, continue leaving passive aggressive comments where you see fit
Felt that. Tim Heria has an amazing ab workout that hits everything. Several of them you could just condense into one movement with multiple sets, but if you feel like you’re not hitting all of your abs then there’s plenty of variations
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
Remember, before brushing your teeth you should brace your core
You should also brace your core while "thinking"
😭😭🤣🤣
Brush Core - Brace Teeth. Got It.
@@H_Hold good. the most injuries happen when you DON'T do that !!
Lol
In ballet, we were always taught to use our core to extend and lift our legs.. glad to hear there's a reason for that
That's very interesting. I train them with bands or leg raises or with the monkey feet attachment but I had no idea about the bracing first. Good stuff as always!
If your hips aren't tilting then you were already bracing enough
@@Yuki-qs5mt what are you doing here with that profile picture you walking contradiction
@@bigchunky7499 he cries sometimes when he's lying in bed just to get it all out what's in his head
@@kubli365 lol
Same
I'm fifty years old and have been training for thirty six years. I find these videos to be amazingly helpful. I'm grateful for the intellectual effort others have put into sports physiology. I show my gratefulness by being receptive to new information..
36 years is insane man good going
This is very interesting information. Almost all the lifting information focuses just on body building, but actually knowing which excercises can make your body stronger and functional is far better.
Thanks for that.
I always say function over fashion 👍
There's muscle that show and muscles that throw 🤷
Cope I’d rather just be aesthetic 💀
@@TheBoon14 not for athletes
@@TheBoon14 why not both?
How do you brace your core??
I saw another one of your vids saying not to brace your core by pulling in but by pushing out. I did that with my hip mobility exercises today and holy hell did it make a huge improvement. Thank you so much for these tips!!!!!!
I'll give this a try I miss that video because I always Go in rather than push when I'm bracing my core
If you're doing ab workouts, your likely already working out you hip flexers because most ab workouts work hip flexers more than your abs! Sit ups, leg raises, and russian twists are a few examples of workouts that work hip flexers a lot. Basically, most workouts that include pulling your legs to your body or body to legs use hip flexers a lot.
Still you are not adding strength by increasing load. I think the point of the video well one point was if your stretching you flexors, you need to be strength training them also
@@driftadvocate1839weight isn’t the only way to gain strength- calisthenics can produce massive results! Yes, including muscle gain, and especially change in body comp !
By increasing reps, sets, and especiallyyy continuing to progress to a harder variation of each movement, you’ll find that bodyweight can give you a pretty damn good physique !
Although I love me some good deadlifts, hip thrusts, sumo squats, kettlebell swings… lol. But it all works
Hacky-sack is amazing for this! Have some fun and train them at the same time! Favorite high school activity 10 years ago.
One of the reasons I’m getting closer to being able to squat is activating my hip flexors better
Great tip , this bracing and then strengthening the hip flexor gets rid of snapping hip too
I only offer this advice because it helped me regain the ability to squat. Maybe join a local yoga studio and do it either in person or virtually maybe 3 days a week. It took me less than a month because I had already been doing workouts that didn't involve Barbell squats, but the yoga helped me build other muscles that were weak including my core and it helped with my ankle mobility. However, I def need to strengthen my hip flexors as well.
You mean can’t squat at all or can’t hit full rom?
You're unable to squat? Did something happen?
Idk if either of you are asking me or Flor. But I lost the ability to squat properly because of the typical issues of sitting at a desk for work. My hip flexors, core, and glutes became weak and even shortened. The yoga helped because it is pretty low impact yet it still builds strength and mobility in almost every muscle group. Basically it's an easy way to regain the ability to do the things you used to/want to do. For me it seems like it's a great idea to use both yoga and weight lifting to reach the goals I have which are increased mobility, better posture, more endurance, and a better physique.
Great advice as always.. I do this weekly as an accessory and I have gotten so good at my pistol squats in particular and most importantly my mobility and flexibility is at its prime
Do hip ab/adductor machine exercises help?
Dude I'm literally on my first week of like glute raises feom hybrid calisthenics, I braces my core to not arch my lower back and get pain, but I didnt know much what was actually going on. Dman this shorts was rlly nice
1) Absolutely avoid training the hip flexors in isolation if you have sciatica/anterior pelvis tilt, it will make it hurt way more
2) You need to be able to brace your core in the correct manner (there is a squatuniversity video on how to do it)
Soo is it better if i train my hip flexors while holding into a bar cause that also trains your core ?
@@synkra4836 You don't necessarily need to train both at the same time. If you have no back problems you can train you hip flexors once or twice a week in isolation. As long as you do it as part of a balanced training program. If your hip flexors are stronger than your glutes for example (extremely unlikely) you would risk back problems. Same thing if your abs are considerably weaker than your lower backs muscles.
@@so8060not sure if you’ve already recovered but having mobility days/general days on different days from your weight training can be extremely beneficial if you want to give it a crack
For around four years I've had pain in my legs, apparently it's this muscle...
I never looked into it but I think I’ve the same problem
What did you do about it
Chiropractor that type of stuff or do more warmups , I tore mine when I was in HS
@@izaiahambridge9267 warming up tore your muscle?
@@FATEYYYY my comment went over your head lol, I was letting the ppl know what to do and such if they have the same problem.
One thing I REALLY love about squat university, is you never do what most other fitness influencers do… and that’s make others look bad and point out what others say and do that is WRONG making themselves out to be smarter than the rest by making others look stupid. You just add on to what others are saying and I’ve got mad respect for that ! 🙌
This was actually helpful; unlike 99% of the “fitness tips” shorts out there. Thank You.
Been doing a ton of core work for the last 2 yrs, noticed that literally every movement should be engaged from bracing your center of gravity; you'll get 100% of every muscle in every limb!
Bruce didnt lie !
Be careful, going hog wild will make it unbearable to drive. Take it easy, running is easier after these hip flexor exercises so that's an added bonus! Take it easy at first, you been warned 🙏
Personal story: did a few too many reverse squats and felt light as a feather, ran an extra mile afterwards like it was nothing, felt like a teenager again dare I say...
The next day though I could not get out of bed and had to really dig deep to get into my car, pressing on the gas pedal was painful AF. I was popping kratom like no tomorrow it was BAD. Totally worth it though just remind yourself that this muscle is brand new and needs care. Kinda like an OP character starting at lvl 1, they will dominate but will get one shot until leveled up to the rest of the team.
Big up the kava and kratom community 😂✊🏽
I have no idea what this comment is supposed to mean
@@Matheus_Braz train hip flexors but ease into it. Twice now I have either overtrained or strained both hip flexors and the pain can be excruciating. Image your hips on fire while trying to enter/exit your car. Just ease into it, it makes running a lot easier if used as a warm up
When you say this muscle is kinda new, what do you mean?
What's a reverse squat
THIS IS LIFE CHANGING . If there’s one piece of information in the exercise niche that really improves the quality of “feeling fit” its this right here.
One thing to note is be mindful of targeted hip flexor training like the knee raise if you have a torn labrum in your hip. They often do more damage to the hip.
Ooh nice legs 😍
Never heard anyone encourage this. Thanks for the lesson!👍🏽
Thank you for posting this video. I was on a stepladder and all the sudden it moved, my body reacted out of reflex, and that really pissed off my hip flexor. I had a horrible pain on the front side on the very inside of my thigh around my hip area as well as spasm on the backside. It was some of the worst pain I have ever felt-and that includes multiple surgeries, the worst of which was when I had my deviated septum fixed, and while they were there, they bored out my nasal cavity, removed my uvula, and a section of my pallet. That surgery was by far the worst pain of all the surgeries I’ve had. I’ve also had kidney stones, as well as gout on my foot- the big toe area. It was kind of cartoonish, it looked like my foot got hit with a classic Acme hammer and ballooned up to double or triple the size it supposed to be. And then add trying to gimp firewood inside while this is happening, and having the pieces I was carrying in, come loose and then fall on said gout foot. There’s only been a couple times in my life when I literally cried from the amount of pain I was in, as well as felt completely alone and helpless,because there was nothing I could do to help the pain. Anyhow, my point being I take this quite seriously.
Beautiful SU! Simply awesome visual to explain why we have to brace ('with space' for these as SMcG says) when we are doing athletic movements! Also his ideas of maximal neural drive of prime movers coming off of maximum control of synergists and stabilisers has allowed me to still be lifting heavy 35 years after my original L4-5 discectomy & laminectomy.
Well, it’s called the *core* for a reason, you may not realize it, but it helps to flex it when doing pretty much any exorcise
Plenty of people train their hip flexors thinking they train their abs...
And they’re right
They train both
In yoga we call it “activating your back” & I use that in the gym too! Glad I learned this for my hip flexors too 😎🙏🏾
Whats the name of that specific yoga position?
@@Arjun-yw7sw child pose or baby pose too
@@Arjun-yw7sw oh. It’s just called activating your back. Which means tightening your core & slightly arching your back
Bracing the core is probably the best advice I can give anyone with back pain. Not just with lifting, but with everything they have to bend over or tilt for, it works
My psoas is in real bad shape and I’m working mainly on core stabilization in my workouts before even getting to working my hip flexors, for this reason. Thank you for such great info, always. 🙏🏽🙏🏽
Just a 45sec horseman stance squat multiple times during the day will be extremely effective. I'm now 31 dunking better than I have when I was in my teens.
Thats super good to hear! You motivated me to start considering this training ☝️🙏
“Training ur hip flexors can help with a ton of things.”
Then proceeds to not name a single damn thing.
There's a thing called the 'Interwebs,' Bud, you should Investigate and
Educate Yourself. Cheers 🎉
TH-cam shorts are 60 seconds long my guy
My thoughts exactly. Just say one important thing. Its a stabilizer muscle not a primary mover so it obv helps. Directly trainging them? I think Im good. Im already in the gym 6 days a week
Sprinting is probably the most prominent thing. You need to lift your leg to drive it, and you can't have weak hip flexors with strong hip extensors.
@@kevinwheeler5595 the "hip flexors" is a muscle group that is responsible for flexing the hip. they are the prime movers of hip flexion
I suffered from a herniated L5-S1 disc at only 20 years old. Nothing really helped me until I started working on my hip flexors and glutes more. I used to feel weakness in my lower right leg from sciatica but after doing the training I mentioned, I’m able to feel full strength in my legs and it feels like every step I take is “meaningful” if that makes sense. Having strong hip flexors/glutes/core is so underrated.
SUCH an important nuance that people, including Pilates and other exercise instructors don’t point out to their clients.
The client ends up doing leg raises etc for months and years the wrong way, and no one lets them know about stabilizing the core first before the leg motion.
Great to have people that give good advice on how to proper work out be because some people don’t know that and don’t see results leading to giving up or getting hurt
I love your advice and videos man. You teach things that could change the way people live. Wish you were world known
Love the anatomy and highlights of the muscles being discussed! Adds an extra dimension of knowledge to visualize what you’re working on
I’m not a super athletic but your videos are very helpful. A month ago I had to learn what was going on with my left hip because I couldn’t walk on it and the therapist I had weren’t helping. Wow. Did I find that there are a lot of muscles in your hips. Your videos were a big help.
Remember to always brace your core when watching Squat University
This is the way
This is the best short to date at least for me this one made my brain click into fully understanding why bracing the core is so important thanks mobility man
Interesting, as I’m researching calf cramps and getting into hip extension, you’re helping me realize that maybe my hip extension are weak because my core isn’t engaging enough. Time to strengthen that!!
the difference between not bracing your core first and doing so is insane, great tip
Bracing your core before any exercise is an important thing to do, even when doing something simple as a bicep curl. That said, the science behind why you should do it is pretty neat. Thank you for the explanation.
This! Taking an extra second before beginning a set to steady your breathing and mind your core will definitely unlock some potential.
Now it makes sense! I was confused about strenghtening/streching comments. Thanks man!
A more functional option is standing ab crunches with weight. The lower abs and flexors are meant to work together.
Good explanation. We need more people who actually know what they r talking about.
Also if your train your hip flexors, you have to train your adductors, abductors, and your hip through rotation and stability if you don’t want to run into serious issues
What are some examples of training your hip through rotation and stability?
That makes so much sense now that the kinetic chains link the diaphragm with the psoas! So awesome
It is described in Paul's Wade book, also proper breathing ( exhale while raising your leg, inhale while going down ) trains interior muscles
I never trained hips, never took leg day too serious, but after years of being hard-core in the gym, I started feeling weakness in my knees and hips. And now thanks to the explosion of physical therapists on TH-cam now I am finally glad to go back into the gym(took some years off because of this honestly) and train up my more neglected muscles to prevent an injury, which I was surely headed for if I kept going crazy without proper research.
There it is!!
That's the exact muscle that I injured a few years ago and keeps acting up when I lay on my side, try to lift my thigh too high, and/or step to forcefully.
Stretch very very gently to help loosen it up maybe
you are a gift to the world sir
I started mentally reminding myself to brace my core before everything i do-even walking-and my back pain has been reduced so much. I’m trying to make it second nature
this channel is a GOLD MINE
I never realized how important training my hip flexors were until I strained one. Oooooof it was painful. I had to go to physical therapy for it and learned different exercises to strengthen my hip flexors. Don’t take them for granted y’all!
Thank you so much. You have helped my quality of life so much dude. ❤
Wow! It worked. Anytime I would attempt supine marches or SLR, my left hip would make a popping noise. Not painful, but it was uncomfortable. I did a PPT and then I did supine marches.. no popping. I stopped bracing my core, popping returned.
This man needs a presidential award for his free education on safety and health. God bless brother
Would love to see sacroiliac joint exercises & or stretches. Love this info!! Thanks❤
Disclaimer: without crazy strong abs, don't do this anywhere but on a flat hard surface. Your spine is more important than a small muscle.
Had no idea about bracing the core first. Makes sense. Hip flexors is something I need to work on.
The more I learn the better I become 💪🏽💪🏽🧠
I got diagnosed with Lumbar scoliosis earlier this year. Nearly all my treatments are focused on the hip flexors and strengthening my core.
Thank you for sharing this valuable information
I'm going to try this tomorrow, just so I happened to have hip mobility as part of my workout.
Switching it up & focusing on smaller muscles definitely improves your gains & feel overall 😊 cheers to improvement ❤
I really love this. Lately I've been focusing on exercises that involve joints and have noticed that I'm wanting to challenge them as they get stronger. Now I'll do exercises with this particularly in mind! Nice.
Can you discuss groin health? In really appreciate your teaching style. Thank you so much
the most tricky hip flexor to exercise is the rectus femoris. You can only properly target it by doing kicking movements. And the reverse movement applies to the bi-articulated hamstrings. Bracing your core works because it increases range of motion for your hip flexors and prevents the psoas muscle from yanking on your lower back. You have to brace your core when you are doing leg raises because otherwise your back will curve too much and cause you pain.
You can just do leg extensions, rectus femiris isn't hard to train at all
@@salj.5459 Rectus femoris is hard to isolate because it's a bi-articulate muscle. If you just do your usual leg exercises then you probably won't train their full range of motion.
Thanks Doc !
Omg. Makes so much sense. My hip flexors are super weak and I have a hyper-flexible gymnast’s lower back
This is great info, thank you for sharing.
this dude puts out soo much good content. Amazing
Thank you, Sir.
100 percent for this exercise, if you dont want to stand on a bench with your dutty shoes in a public gym remember you can always use the step box
Great advice
I see the opposite. People train their hip flexors but don't stretch enough which is one of the reasons People get an anterior pelvic tilt. That with a weak core and weak glutes and boom. Low back pain lol
Will add the core Brace to my notes!
I was thinking about this not long ago.
Thank you 😊
Thanks man , u might have saved a lot of time and effort of mine .
This channel is freakin amazing
I just learned I have anterior pelvic tilt because of this video lol
Literally everyone does. Years of being stuck sitting in those horrible school chairs growing up, working in an office, etc. makes it basically unavoidable if you don't actively avoid it.
Have you done a rib flare video? Practicing fully breathing out helped rib flare, posture, and therefore everything.
Rib flare good or bad?
Gawd, I love this channel
this taught me a lot. thank you
Makes sense, should also reduce incidence of back pain
the bracing not being present naturally in most people and the fact that you gotta learn it after quite some lumbar pain is outrageous in an evolutionary perspective imo.
I feel them a lot when doing leg raises for lower abs.
Because you fu__ing do them wrong. The form is too hard if your abs aren't strong enough. Do reverse crunches instead on a decline bench with a weighted ball in your legs
If your hip flexors are already too tight training them may worsen, causing lordosis. I'd advise stretch them, strengthen glutes and hip extensors, and lower back. And DO NOT FORGET to brace your core.
Excellent advice
Thank you!
Thanks for this, needed to hear it!!
Yeah, I’m just realizing how much bracing the core before doing something is. It seems I would brace it during the movement, and this is so much easier. I actually felt the whole muscle moving with no pain doing the leg raises, which is great!
Thanks, I needed to hear this.
That's a very good explanation.
I injured my left hip flexor and boy does it hurt…down in my groin and the pain gets full and achy sometimes and I feel it go down my thigh into my knee! I started watching some physical therapists and found that I have weak hip flexors and not that I over stretched it…they had tests you can do! I sit a lot for work, I worked out a lot! Because untrained regularly, I never thought I had weak hip flexors! Anywho, I just started doing this very exercise and I’m going to do this and a couple others, about five days a week, with no weight for now! It’s still hurting and I don’t want to overdue it! I don’t ever want this to happen again, because it’s painful…to the point I almost couldn’t walk at times!!
This is the Best video on the Tube..!!👊💪👊
Great advice!!!
For those that can seem to brace well enough, clenching your butt is another cue to create anti-anterior tilt via glute max engagement
The antagonist to the muscle you’re training? Definitely no problems with doing that… 🤡
@@oldvlognewtricks Doesn't really look like my comment said anything about training hip flexors while engaging a hip extensor. It is just a general way to avoid excessive lumbar extension, paired with the appropriate activity. Reciprocal inhibition would prevent iliacus/psoas contraction. But it's ok, continue leaving passive aggressive comments where you see fit
This is GOLD. I just made a belt squad and my hip flexors have been really sore Because its torquing on my hips. BRACE FIRST🤓
i love your channel!
Very helpful. Thank you.
What do u mean i don't work out my hip flexors?? whenever i work out my lower abs i'm pretty sure i'm just working out my hip flexors 😅
Felt that. Tim Heria has an amazing ab workout that hits everything. Several of them you could just condense into one movement with multiple sets, but if you feel like you’re not hitting all of your abs then there’s plenty of variations
100
You are a living legend
this is where all my pain is when I wake up everydamn day!
Did a few of these and god damn. No weights just the stretch, i have a pinched nerve and im pretty sure stretching this will help