Hip Flexors Workout

Author Rod Ferris CPT CPAFLA B.A.Fitness Level AdvancedType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration20 Min per session
This program is to develop the hip flexors which are primarily used in running, jumping and other powerful knee to chest sports.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Hip Flexor
Ball Knee Crunches Exercise Picture 1. Ball Knee Crunches
Sets: 3Reps: 15
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Notes:Get someone to throw your legs down to make this exercise difficult on your lower abdominals and Hip Flexors
Day 2 - Hip Flexor
Jack Knives Exercise Picture 1. Jack Knives
Sets: 3Reps: 12
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 12
Day 3 - Hip Flexor
Twisting Leg Raises Exercise Picture 1. Twisting Leg Raises
Sets: 3Reps: 12
Notes:Have a spotter push your knees to the floor to make it as difficult as possible.
V-Up Exercise Picture 2. V-Up
Sets: 3Reps: 25
Notes:Try and get as many as you can.

With this log you will be able to print off as many sheets as required to track this workout.

Hip Flexors Basics

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