Hip flexor strengthening

Hip flexor strengthening

band and pole

I’ve always admired dancers who can lift their legs into a high straddle like it’s nothing. The key to this move? Killer hip flexors. I’ve noticed lately how weak mine are; I’ve never done exercises to specifically target them. In an effort to change this, I found this hip flexor exercise and modified it to include two things I already have at home: a pilates resistance band, and of course, my pole.

First, fold the band in half. Then, fold it again so that about 2/3 of the band overlaps, like this (the loop created by the first fold should be on the longer end):

Wrap the folded section around the back of the pole about a foot off the floor, and slip the longer end through the loop made by the folds in the short end.

Pull the long end to tighten the knot.

Face the pole. Stick one foot through the hanging loop so that the resistance band wraps around the top of your foot. Lie back so that your feet are about even with the pole. You may have to adjust your positioning depending on the length of your legs and the hanging loop of the band.

Pull your knee in towards your chest. You should feel tension in the band as you do so. Perform as many repetitions as needed on both sides.

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