1. Hip flexor muscle control by Neil keleher

What are the hip flexors?

The hip flexors are muscles that bend the hips forwards. You can use them to lift your knees (say while running or cycling). You can also use them to stretch your hamstrings (if your knees are straight). 

1. Hip flexor muscle control

Learn how to activate and use 
your hip flexors.


Which muscles flex the hips?

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.

What's included?

Video Icon 74 videos Text Icon 11 text files

Contents

Welcome
Navigation, number of videos per day, number of reps etc
Introduction
0 1 00a introduction.mp4
6 mins
0 1 00b memory.mp4
3 mins
Hips flexors (and quads)
Course Overview
0 Seated hip flexor basics
5 min
0 1 01 01 Seated hip flexor activation using a wall.mp4
1 min
0 1 01 02 Seated hip flexor activation.mp4
3 mins
0 1 01 03 Seated hip flexor activation both legs.mp4
2 mins
0a Seated hip flexor basics
5 min
0 1 01 04 Seated hip flexor activation with knee activation 0.mp4
1 min
0 1 01 05 Seated hip flexor activation with knee activation 1.mp4
1 min
0 1 01 06 Feeling your hip bones.mp4
2 mins
0 1 01 07 Using your hip flexors.mp4
2 mins
0 1 01 08 A note on feeling your hip flexors.mp4
1 min
0b Seated hip flexor basics
4 min
0 1 01 09 hip flexing and fine tuning where you place your awareness.mp4
2 mins
0 1 01 10 hip flexing and going deeper.mp4
1 min
0 1 01 11 hip flexing notes feel your hip flexors activating.mp4
1 min
0 1 01 12 hip flexing one leg at a time.mp4
1 min
0 1 01 13 a note on feeling your hip flexors and using them to flex your hips.mp4
1 min
End of section 0
1 Standing hip flexors basics
11 min
0 1 02 01 Standing hip flex knee straight.mp4
3 mins
0 1 02 02 Alternate hip flexor activation technique.mp4
3 mins
0 1 02 03 Standing hip flex revisited.mp4
2 mins
0 1 02 04 Standing hip flex with knee bent.mp4
2 mins
0 1 02 05 Noticing the pull of the hip flexors.mp4
1 min
1a Standing hip flexors static activation
9 min
0 1 02 06 Static hip flexor activation one leg at a time.mp4
4 mins
0 1 02 07 static hip flexor activation both legs.mp4
1 min
0 1 02 08 Knee activation to anchor the hip flexors.mp4
3 mins
0 1 02 09 Adjusting knee tension.mp4
3 mins
1b Standing hip flexor activation and moving the torso relative to the legs
7 min
0 1 02 11 Noticing hip flexion 2.mp4
2 mins
0 1 02 10 Noticing hip flexion 1.mp4
3 mins
0 1 02 12 Moving your torso relative to your legs.mp4
2 mins
0 1 02 13 Adjusting for hip comfort.mp4
2 mins
2a Standing pose hip flexor and quad activation (dynamic) 1
0 1a 08 hip flexor and quad activation pyramid pose front leg.mp4
2 mins
0 1a 09 hip flexor and quad activation pyramid pose back leg.mp4
2 mins
0 1a 10 hip flexor and quad activation standing f bend.mp4
1 min
0 1a 11 hip flexors and quads standing f bend both legs.mp4
1 min
0 1a 12 hip flexors and quads opening the back of the hip joints.mp4
1 min
2b Standing pose hip flexor and quad activation (dynamic) 2
0 1a 13 hip flexors and quads triangle pose.mp4
3 mins
0 1a 14 hip flexors and quads triangle pose adjusting.mp4
1 min
0 1a 15 hip flexors and quads standing side bend.mp4
2 mins
0 1a 16 hip flexors and quads half moon.mp4
2 mins
3a Lunging pose hip flexor and quad activation (dynamic)
0 1b 0 hip flexors and quads lunge front leg.mp4
2 mins
0 1b 1 hip flexors and quads lunge back leg.mp4
1 min
0 1b 2 hip flexors and quads lunge front leg notes.mp4
1 min
0 1b 3 hip flexors and quads lunge back leg notes.mp4
1 min
3b Hip flexor activation while kneeling or in pigeon pose
0 1b 4 hip flexors and quads kneeling.mp4
2 mins
0 1b 5 hip flexors and quads pigeon.mp4
3 mins
0 1c 0 hip flexors and quads seated f-bend substitute using the wall.mp4
1 min
0 1c 1 hip flexors and quads seated f bend asymmetrical.mp4
4 mins
4a Anchoring the hip flexors 1
Legs 01F5 Hip and Knee.mp4
1 min
Legs 01F6 Both Legs.mp4
2 mins
Legs 01Fx Alt1.mp4
4 mins
Legs 01Fx Alt2.mp4
3 mins
4a Anchoring the hip flexors 1, practice
Legs 01Fz Practice.mp4
26 mins
4b Anchoring the hip flexors 2
0 1d 01 anchored hip flexion intro.mp4
1 min
0 1d 02 anchored hip flexion 1a sternum.mp4
1 min
0 1d 03 anchored hip flexion 1b pubic bone.mp4
1 min
0 1d 04 anchored hip flexion 1c sternum and pubic bone.mp4
1 min
4b Anchored hip flexor leg lifts 2a
0 1d 05 anchored hip flexion 1d bent knee lift.mp4
2 mins
0 1d 06 anchored hip flexion 1e straight knee lift.mp4
1 min
0 1d 07 anchored hip flexion 1f bent knee lift then straighten.mp4
2 mins
4c Anchoring the hip flexors 3
0 1d 08 anchored hip flexion 2 lower belly transverse abdominus .mp4
2 mins
0 1d 09 anchored hip flexion 2a lower belly retraction and lift front of hip bone.mp4
2 mins
0 1d 10 anchored hip flexion 2b knee lift.mp4
2 mins
0 1d 11 anchored hip flexion 2c shifting ribcage back.mp4
1 min
0 1d 12 anchored hip flexion 2d leg lifting options with further note on ribcage shifting.mp4
1 min
4c Anchoring the hip flexors 3, standing forward bend
0 1d 13 anchored hip flexion 3 standing forward bend.mp4
3 mins
5 Anchored hip flexor stretching 1
0 1e 1 hip flexor stretching intro.mp4
1 min
0 1e 1a hip flexor stretching low lunge with knee anchoring.mp4
2 mins
5a Anchored hip flexor stretching 2
0 1e 2 hip flexor stretching low and high lunge anchoring options.mp4
1 min
0 1e 2a low lunge with upper body anchoring.mp4
2 mins
0 1e 2b high lunge with upper body anchoring.mp4
3 mins
0 1e 2c the importance of anchoring while stretching the hip flexors.mp4
2 mins
5b Anchored hip flexor stretching 3 (adding an active stretch)
0 1e 3 anchored lunging knee lifts intro.mp4
1 min
0 1e 3a anchored lunging knee lifts with a transition to active stretching.mp4
4 mins
5c Muscle activation options and when to use active versus relaxed hip flexor stretching
0 1e 4 three options when the hip flexors are active.mp4
2 mins
0 1e 4a when to use active stretching and when to use relaxed stretching.mp4
2 mins
End notes
0 1z 0 closing notes.mp4
5 mins
So now you know

30 day guarantee

This course comes with a 30 day guarantee. If you aren't satisfied, let me know within 30 days of purchase. Let me know and I'll give you your money back. You can use the blue colored contact icon near the bottom of your screen to contact me. 

What are the benefits of learning hip control

One benefit of learning hip flexor control is that you can use it to help improve hamstring flexibility. If you learn how to activate your hip flexors while bending forwards, you can use your them to "actively stretch your hamstrings". 

Another potential benefit of hip flexor control is that it can help with some types of knee pain. That's because the hip flexors you learn to control in this course are the hip flexors that work on both the hip and the knee. These muscles can be used to help stabilize the knee joint, even when the knees are bearing weight (or especially when the knees are bearing weight.)

Hip flexor control can be used to help stabilize your hips. 
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