The Hip Flexor Curls primarily targets the abdominal muscles, including the hip flexors, and also engages the glutes.
Here's how to perform the Hip Flexor Curls:
- Lie flat on your back on a bench or mat with your legs extended in front of you.
- Bend one knee and bring it toward your chest, holding it with both hands or interlocking your fingers behind your thigh. This will be your starting position.
- Keep your other leg extended and hovering slightly above the ground throughout the exercise.
- Engage your core muscles and press your lower back into the bench or mat.
- Initiate the movement by contracting your abdominals and curling your leg upward, without lifting your hips off the bench or mat.
- As you curl, maintain control and continue to hold the bent knee close to your chest.
- Pause briefly at the top of the movement, squeezing your abdominals.
- Slowly lower your leg back down to the starting position while keeping your knee bent.
- Repeat the movement for the desired number of repetitions with one leg before switching to the other leg.
Tips for performing the Hip Flexor Curls:
- Keep your shoulders and head in contact with the bench or mat throughout the exercise.
- Maintain a controlled tempo and avoid swinging or using momentum to lift your legs.
- Exhale as you lift your knee and inhale as you lower it back down.
- Keep your core muscles engaged and avoid arching your lower back.
- As with any exercise, listen to your body and stop immediately if you experience any pain or discomfort.