Hip Flexor Curls

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:

  1. Lie flat on your back on a bench or mat with your legs extended in front of you.
  2. 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.
  3. Keep your other leg extended and hovering slightly above the ground throughout the exercise.
  4. Engage your core muscles and press your lower back into the bench or mat.
  5. Initiate the movement by contracting your abdominals and curling your leg upward, without lifting your hips off the bench or mat.
  6. As you curl, maintain control and continue to hold the bent knee close to your chest.
  7. Pause briefly at the top of the movement, squeezing your abdominals.
  8. Slowly lower your leg back down to the starting position while keeping your knee bent.
  9. 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.

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Prep