The long hip flexors include the sartorius, the tensor fascia latae and the rectus femoris. These "long" hip flexors act on both the hip joint and the knee joint. As such, they can have an affect on knee joint stability. They can also be affected by a lack of rotational stability in the lower leg bones. These same muscles can also help with hip bone stability and can also be affected by a lack of hip bone stability.
With lessons in muscle control for your hip flexors, you'll learn how to activate your long hip flexors and how to anchor them for easier activation. You may find that effective anchoring of your hip flexors not only allows you to use them effectively (say for stretching your hamstrings), it also allows you to stretch them more effectively.
- 0 1 00a introduction.mp4
- 0 1 00b memory.mp4
Seated hip flexor activation
- 0 1 01 01 Seated hip flexor activation using a wall.mp4
- 0 1 01 02 Seated hip flexor activation.mp4
- 0 1 01 03 Seated hip flexor activation both legs.mp4
- 0 1 01 04 Seated hip flexor activation with knee activation 0.mp4
- 0 1 01 05 Seated hip flexor activation with knee activation 1.mp4
- 0 1 01 06 Feeling your hip bones.mp4
- 0 1 01 07 Using your hip flexors.mp4
- 0 1 01 08 A note on feeling your hip flexors.mp4
- 0 1 01 09 hip flexing and fine tuning where you place your awareness.mp4
- 0 1 01 10 hip flexing and going deeper.mp4
- 0 1 01 11 hip flexing notes feel your hip flexors activating.mp4
- 0 1 01 12 hip flexing one leg at a time.mp4
- 0 1 01 13 a note on feeling your hip flexors and using them to flex your hips.mp4
Standing hip flexion (dynamic and static)
- 0 1 02 01 Standing hip flex knee straight.mp4
- 0 1 02 02 Alternate hip flexor activation technique.mp4
- 0 1 02 03 Standing hip flex revisited.mp4
- 0 1 02 04 Standing hip flex with knee bent.mp4
- 0 1 02 05 Noticing the pull of the hip flexors.mp4
- 0 1 02 06 Static hip flexor activation one leg at a time.mp4
- 0 1 02 07 static hip flexor activation both legs.mp4
- 0 1 02 08 Knee activation to anchor the hip flexors.mp4
- 0 1 02 09 Adjusting knee tension.mp4
- 0 1 02 10 Noticing hip flexion 1.mp4
- 0 1 02 11 Noticing hip flexion 2.mp4
- 0 1 02 12 Moving your torso relative to your legs.mp4
- 0 1 02 13 Adjusting for hip comfort.mp4
Hip flexor and quad activation
- 0 1a 01 hip flexor and quad activation.mp4
- 0 1a 02 hip flexor and quad activation in four parts.mp4
- 0 1a 03 standing hip flexor and quad activation introduction.mp4
- 0 1a 04 standing hip flexor and quad activation.mp4
- 0 1a 05 hip flexors and what you can notice.mp4
- 0 1a 06 hip flexor activation exercise.mp4
- 0 1a 07 hip joint and hip bone reactions to hip flexor activation.mp4
Practicing hip flexor activation in some basic standing yoga poses
- 0 1a 08 hip flexor and quad activation pyramid pose front leg.mp4
- 0 1a 09 hip flexor and quad activation pyramid pose back leg.mp4
- 0 1a 10 hip flexor and quad activation standing f bend.mp4
- 0 1a 11 hip flexors and quads standing f bend both legs.mp4
- 0 1a 12 hip flexors and quads opening the back of the hip joints.mp4
- 0 1a 13 hip flexors and quads triangle pose.mp4
- 0 1a 14 hip flexors and quads triangle pose adjusting.mp4
- 0 1a 15 hip flexors and quads standing side bend.mp4
- 0 1a 16 hip flexors and quads half moon.mp4
- 0 1b 0 hip flexors and quads lunge front leg.mp4
- 0 1b 1 hip flexors and quads lunge back leg.mp4
- 0 1b 2 hip flexors and quads lunge front leg notes.mp4
- 0 1b 3 hip flexors and quads lunge back leg notes.mp4
Hip flexor activation while kneeling and in pigeon
- 0 1b 4 hip flexors and quads kneeling.mp4
- 0 1b 5 hip flexors and quads pigeon.mp4
- 0 1c 0 hip flexors and quads seated f-bend substitute using the wall.mp4
- 0 1c 1 hip flexors and quads seated f bend asymmetrical.mp4
- 0 1c 2 hip flexors and quads seated f bend.mp4
Anchored hip flexing
- 0 1d 01 anchored hip flexion intro.mp4
- 0 1d 02 anchored hip flexion 1a sternum.mp4
- 0 1d 03 anchored hip flexion 1b pubic bone.mp4
- 0 1d 04 anchored hip flexion 1c sternum and pubic bone.mp4
- 0 1d 05 anchored hip flexion 1d bent knee lift.mp4
- 0 1d 06 anchored hip flexion 1e straight knee lift.mp4
- 0 1d 07 anchored hip flexion 1f bent knee lift then straighten.mp4
- 0 1d 08 anchored hip flexion 2 lower belly transverse abdominus .mp4
- 0 1d 09 anchored hip flexion 2a lower belly retraction and lift front of hip bone.mp4
- 0 1d 10 anchored hip flexion 2b knee lift.mp4
- 0 1d 11 anchored hip flexion 2c shifting ribcage back.mp4
- 0 1d 12 anchored hip flexion 2d leg lifting options with further note on ribcage shifting.mp4
- 0 1d 13 anchored hip flexion 3 standing forward bend.mp4
Hip flexor stretching
- 0 1e 1 hip flexor stretching intro.mp4
- 0 1e 1a hip flexor stretching low lunge with knee anchoring.mp4
- 0 1e 2 hip flexor stretching low and high lunge anchoring options.mp4
- 0 1e 2a low lunge with upper body anchoring.mp4
- 0 1e 2b high lunge with upper body anchoring.mp4
- 0 1e 2c the importance of anchoring while stretching the hip flexors.mp4
- 0 1e 3 anchored lunging knee lifts intro.mp4
- 0 1e 3a anchored lunging knee lifts with a transition to active stretching.mp4
Notes on hip flexor stretching and muscle control in general
- 0 1e 4 three options when the hip flexors are active.mp4
- 0 1e 4a when to use active stretching and when to use relaxed stretching.mp4
- 0 1z 0 closing notes.mp4
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Videos are in MP4 format and can be streamed or downloaded.
If downloading, I'd suggest using the VLC app to view the videos.
How this course is taught
Lessons are follow along with the suggested approach being to memorize the actions so that you can do the exercises without requiring the videos. You can then focus on anchoring and then feeling (and controlling) your hip flexors.
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Ideally the exercises (and explanations) in these videos make it as easy as possible for you to learn to feel particular muscles and control them.
For any of the exercises, the goal isn't perfection. Instead, it is getting a feel for a particular muscle or action. If you can feel it, you can then fine tune the way that you do it. And you can also then choose, given a particular context, whether the action is useful or not.
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