Hip flexors! What are they, what do they do and why are they important?

For many years I attended group Pilates classes and was blissfully unaware of what my hip flexors were, what they do and why they are important. However, I can guarantee that not a class went by without the great HIP FLEXOR being referenced by many different instructors. If you don't know or are not sure, keep reading and I will explain.

Hip flexion is the movement the thigh makes when you raise it towards the body, just like my sporty friend is doing in the picture above. (She is also flexing at the knee joint). You use hip flexion every day as you walk around, every time you lift your thigh towards you to take a step. If you have spent a significant portion of your day sat down, you might feel tightness in the front of your pelvis or top of your thigh. This could be your hip flexors where they have been stuck in flexion as you have been seated. The main muscles responsible for this movement are Iliopsoas, (iliacas and psoas major together) and the rectus femoris, with some help from the sartorius.

In Pilates there are many exercises where you lay on you back as you glide you legs in and away from your core. This is working the hip flexors and your core muscles as you engage your core to provide the stable basis in your torso. In Pilates you will often complete a hip flexor stretch at the end of your routine to release the muscle that have worked and help prevent muscle aches in the following days.

So why are my hip flexors important? Well the hip flexors are in the middle of the body and provide stability for your pelvis, lower back and hips. All areas of the body I often find are causing discomfort to my clients. Strong hip flexors will work with your strong Pilates core to stabilize and strengthen you from the inside out.

Comments

When I stretch my hip flexor muscles I feel it in the front of my thighs. Is this right?

The short answer is yes! In my first post I talked about the movement of hip flexion and listed the hip flexors. We have already covered the iliopsoas the main flexor of the hip. Today I am going to talk about the rectus femoris muscle which also assist with hip flexion. The rectus femoris is the large muscles at the front of your upper thigh. If you sit down with a tray on your lap, the tray would be resting on your rectus femoris. It is part of the quadriceps, four muscles on the front of the leg between the pelvis and the knee. Rectus femoris is the only quadricep that reaches over the hip joint as it originates on the front of the pelvis. In class I often reference your ASIS ( A nterior S uperior I lliac S pine), you have two and they are the nobly bones you can feel through your skin at the front of your pelvis. Well you also have two AIIS ( A nterior I nferior I lliac S pine) this is another nobly part of the pelvic bon...

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Katie Leaver Pilates

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