Hips Need Some Love?


If you ever feel the pinchy, nagging tightness in your hip flexors, especially when squatting - you’re not alone. Many CrossFit athletes experience this sensation, especially after the squat heavy events of Quarterfinals.


Unfortunately, passive stretching or banded work often falls short - it might temporarily relieve the tightness, but after the next squat session the pinching feeling comes right back. The hip flexor is such an important muscle for maintaining posture, that over-mobilization can even increase stiffness as a way to “protect” the muscle. Instead, active range of motion and isolated strengthening exercises can inhibit some of this stiffness, opening up the tissues and relieving the pain. Try this active range of motion session once or twice a week and your hips will be gliding smooth.


Hip Flexor Session: https://youtu.be/4qm4IBdOx2U


1. Banded Deadbug off Bench - 4-6 reps/side x 2-3 sets

Points of performance:

  • pull your rib cage down and push your low back in to the bench to actively engage core and set your pelvis in posterior tilt

  • keep knees and ankles bent at 90 degrees, hold steady “home” position on non-working leg

  • slowly control the movement down, and at the bottom/end range try to push the heel towards the ground without breaking core engagement


2. Weighted Hip Flexion Negative - 4-6 reps/side x 2-3 sets

Points of performance:

  • pull your rib cage down to actively engage core and set your pelvis in posterior tilt

  • use band or partner assistance to lift to above 90 degree hip flexion

  • control the weight down as slowly as possible, maintaining core engagement (stand on elevated surface to allow the hip to lower down further than neutral)

  • weight can be added with a light kettlebell


3. Weighted/Banded Hip Extension - 4-6 reps/side x 2-3 sets

Points of performance:

  • pull your rib cage down to actively engage core and set your pelvis in posterior tilt

  • use band or ankle weight to provide added resistance

  • extend hip and knee full and aggressively push heel towards sky, but avoid arching low back (ie keep core engaged)


4. Single-leg Pike Pulse

Points of performance:

  • try performing with hands placed outside of legs to close hip to less than 90 degrees (if unable, place hands behind)

  • point toes and keep knee straight

  • if able, use dumbbell or other object to cue elevation and rotation


5. Shin Box Rotation - 4-6 reps/side x 2-3 sets

Points of performance:

  • try to maintain upright torso

  • start with hips and knees at 90 degrees each - front heel should be adjacent to back knee

  • controlled lower until nature end range - push into the position to lower knees to floor

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