If you've had pain or injury in your hip flexor or your psoas and you're looking to return to your sport or build resilience, then learn these advanced exercises to build these muscles back up.

If you currently have pain or tightness in your psoas, find the link below to get your pain down and rehab the muscle group. Then, move on to these exercises to build resilience and get back to doing what you love.

Exercise one builds speed and core stability. It'll help you prevent psoas and hip flexor injuries going forward.

Exercise two builds stability and speed in your hips. If you have clunking or snapping in your hip, start with the Internal Snapping Hip video linked below before coming back to this exercise.

Exercise three will train the two functions of the hip flexors: hip flexion and lumbopelvic stability. Try to land on your feet at the same time.

Exercise 4 makes a great warmup before any running activity.

Spend 23 weeks on each exercise, doing it twice a week. Build up from 45 sets to 10 after several weeks. Again, we're building up speed here, which is at the top of our performance pyramid. If you're starting out with stiffness or pain, you'll want to check out some of our other videos linked below to build that resilience and then that strength before moving on to speed and power.

If you found this helpful, click the like, subscribe and notify buttons so you don’t miss out on new ways to keep moving freely and without pain each week. If you want more advanced exercises like this leave a note in the comments! 

00:00 Intro
00:18 What are the Hip Flexors / Iliopsoas
01:13 Are these exercises for you?
01:52 The Performance Pyramid
03:16 Switches
04:50 Alternating Leg Raises
07:41 Mountain Climbers
09:22 High Knee Run
10:28 Programing, Progression, Sets and Reps
11:34 Summary and next steps

[RESOURCES AND LINKS MENTIONED]

Your Psoas Isn't Tight; It's WEAK:    • Your Psoas Isn't Just Tight, It's WEA...   

Internal Snapping Hip    • 4 Exercises to Fix Internal Snapping ...  

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Precision Movement Academy:https://www.precisionmovement.coach/a... includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life

[Medical Disclaimer] The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patientphysician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

For more training tips, connect with me on Facebook:   / precisionmovement.coach  

Visit the blog at https://www.precisionmovement.coach