1/2 Kneeling Hip Flexion Holds

1/2 Kneeling Hip Flexion Holds

Many people struggle to isolate #hip flexion without some sort of compensation strategy. Specifically above 90 degrees, most people can not isolate their hip in flexion at all. There are many good positions and exercises that we can do to improve hip flexion (standing, seated, push-up position, supine…), I just happen to like 1/2 kneeling the most. I prioritize 1/2 kneeling for multiple reasons, but here are my top three:

1) In my experience, 1/2 kneeling is the most difficult position for people to create a compensation strategy. Most commonly, in standing, seated or push-up position we see lumbar flexion. I’ve also seen individuals use cervical flexion as a compensation in supine based drills.

2) 1/2 kneeling starts people at 90 degrees of hip flexion. As discussed earlier, most people will struggle with, or not even be able to, isolate hip flexion above 90 degrees. 1/2 kneeling starts you in the right position.

3) Position priming. 1/2 kneeling sets people up well to progressively move towards things like marching, skipping, lunging, #running and pushing sleds.

To perform this exercise simply go into a 1/2 kneeling position with your hands resting on a wall or support. Work on isolating the hip on the front leg by lifting your foot off the floor and holding. Dorsiflex (pull your toes to shins) hard also. Be sure to avoid movement or compensation at any other areas of the body. I recommend 3-5 reps of 5-10 second holds. Even if you can perform this drill with ease, it’s a great #movement prep tool, especially if you’re going to be #training any of the previously discussed exercises.

Stay tuned for parts 2 and 3 of this hip series as we go over some common exercises where people use hip flexion and extension poorly, and how to troubleshoot some of them.