Hip Flexors and Core Strength

Hip flexors are a tricky set of muscles. They are often blamed as being "tight" and causing your low back pain. While the idea of "tight" isn't necessarily correct, your hip flexors could be causing your low back pain. But instead of being tight, it's either due to weakness or the muscles being sore from overuse because they are compensating for a lack of strength from another muscle- your abdominals. Read below to learn how to improve your hip flexor and core strength.

Your hip flexors are responsible for hip flexion. Hip flexion is any hinging movement. Think deadlifts, Romanian deadlifts, step-ups, etc. But, your hip flexors also play a synergistic role with your core during sit-ups, toes to bar, dead bugs, and planks.

So, what does this mean?

Core flexion and hip flexion are two movements that seem to happen simultaneously but, there's a split second difference between them. During toes to bar, your core will flex before your hips do. However, over time as your core tires out, this time difference dwindles until your core is being carried by your hip flexors.

Then, once your hip flexors have exhausted themselves and become overworked, it can pull the pelvis forward causing low back pain. Therefore, many times, your core is the missing link in improving hip flexor strength.

Below is a video where I go through some hip flexor and core strengthening exercises. Exercise description along with sets/reps is in the description box.

~ Coach Karina, BS-Kinesiology, CF L1 Trainer, USAW Sports Performance Trainer