While the iliacus is one muscle that flexes the hip, two other muscles that can flex the hip (while working on the knee joint at the same time) are the sartorius and the tensor fascia latae. These muscles attach to the inside and the outside of the lower leg respectively.
Another hip flexor that attaches to the lower leg via the knee cap is the rectus femoris.
What do the sartorius, rectus femoris and tensor fascia latae all have in common?
What do all of these hip muscles have in common? They all attach at or near the ASIC. That's the point of your hip crest on either side of your belly just below the level of your belly button.
Another thing these muscles have in common is that they also act on the knee. So when dealing with the hip flexors, one thing it helps to do is to control your knee joint.
What you'll learn with this course
With hip flexor muscle control you'll learn how to activate your hip flexors and strengthen them.
You'll also learn one way of stabilizing your knee, enough that you can use your hip flexors to help you bend your hips forwards, whether moving your torso towards you leg or your leg towards your torso.
And while stabilizing the knee is one way of "anchoring" the hip flexors, you'll also learn how to anchor the hip flexors from the top down.
What causes weak hip flexors?
What causes any muscle to be weak? One simple reason is a lack of a stable or fixed end point.
When you give a muscle a stable end point, when you anchor it, you can make it easier for that muscle to activate effectively.
Another reason that a muscle may be weak is that the distance it spans is too short for it to activate effectively.
With hip flexor muscle control you'll learn a simple method for adding some length to your hip flexors even as you use them to flex your hips. And you'll learn how to anchor the hip flexors, at either end.
What is "Hip flexor muscle control?"
It's a mini course that teaches you how to activate your hip flexors and also feel them activate.
Each exercise is demonstrated with a follow along video that you can simply watch (so that you can see the muscle activations) or follow along with.
Each exercise either teaches you how to feel and operate your hip flexors or gives you a context for practicing hip flexor control.
What will you be able to do by the end of this course?
At the end of this course you'll have a clear understanding of how to activate your hip flexors with knees straight or bent, whether using them to move your torso towards your leg (or legs) or your leg(s) towards your torso.
You'll also be able to feel your hip flexors activate. And you'll also have a taste of how easy it is to learn muscle control and how easy it is to use muscle control to help "feel" your body.
And rather than having to think about your hip flexors and how to activate them, you'll be able activate them at will.
You'll also learn how to stretch your hip flexors
One other benefit of doing this course is that you'll learn how to stretch your hip flexors while anchoring them. You'll learn different anchoring options. And you'll learn how to actively lengthen your hip flexors, keeping them active as you stretch them.