Get Hip With Flexibility | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Get Hip With Flexibility

October 1, 2008 | Featured in the October 2008 Issue

Hip flexor muscles work together to flex the hips and stabilize the lower body. Your hips are the powerhouse of your body, so an injury to those muscles will affect how you move your legs and rotate your body.

A hip flexor strain will you keep you sitting on the sidelines, to say the least. Avoid that possibility by getting hip to the stretches and exercises used by two elite athletes who know something about longevity: Indianapolis Colts quarterback Peyton Manning, who’s started every game in his 10-year NFL career, and Buffalo Sabres left wing Thomas Vanek, who’s missed only one game during his first three seasons in the NHL.

Football: Hip Flexor Stretch
Who uses it: Indianapolis Colts quarterback Peyton Manning
Who coaches it: Will Bartholomew, president and CEO of D1 Training
•    Lie face down
•    Bend one knee
•    While stabilizing knee of bent leg, partner pulls it off ground to point of tension

Sets/Reps: Hold for 10-15 seconds pre-workout; hold for 30-45 seconds post-workout
Coaching Point: Partner should not pull too hard
Bartholomew says: “Hip flexibility is great for any type of agility movement. It loosens you up so that when you’re pushing off your back foot or sprinting out of the pocket, you can fire out and the hip flexor is nice and loose.”

Hockey: Hip Flexor Band Pulls
Who uses it: Buffalo Sabres left wing Thomas Vanek
Who coaches it:
Cal Dietz, University of Minnesota strength coach
•    Attach resistance band to ankle
•    Step forward into staggered position
•    Explosively pull leg forward through front side of body
•    Bring leg back and repeat movement

Sets/Reps: 2x6-8; 45-60 seconds rest
Coaching Points: Move quickly // Maintain good posture // Perform lateral variation of exercise
Dietz says: “Most people train the hip flexors in the front side of the body. We use the bands to train them in the back side of the body, which is the position of the leg when you’re running or skating.”

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Must See
Brandon Jennings: "Always Improve"
Views: 2,812,468
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 25,334,004
How to Perform the Euro Step With Iman Shumpert
Views: 83,254

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,007
James Harden Resisted Euro-Step Views: 11,715
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

Mobility Training for Hockey Goalies

When you think about training for hockey goalies, flexibility is probably one of the first things that springs to mind. Flexibility exists on a...

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Best Exercises for Improving Joint Mobility

Go the Distance With This Baseball Yoga Warm-Up

Must-Have Additions to Your Baseball Stretching Routine

The Most Important Muscle You've Never Heard Of

Animal Flow Scorpion Reach for Injury Prevention

Stay Pain-Free With These Advanced Stretches

The Importance of Recovery Workouts

3 Exercises That Fix Common Baseball Hip Mobility Issues

Patrick Peterson's Yoga Workout

Dynamic Warm-Up Exercises for a Safe, Effective Workout

How to Release Muscle Knots and Trigger Points

Flexibility for Cross Country From the Ground Up

Reducing Tight Hamstrings without Stretching for Hockey Players

Balance Exercises That Are Game-Changers

3 Tips To Make Your Stretching Routine More Effective

Find Your Effective Pregame Basketball Warm-Up

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Build a More Powerful Golf Swing With These Mobility Drills

These 9 Exercises Will Improve Your Hip Mobility

6 Thoracic Spine Exercises to Improve Mobility

Pre-Match Warm-Ups that Will Improve Your Tennis Game

The Yoga Warm-Up for Basketball Players

Add Warrior Poses to Your In-Season Training

Green Bay Packers Discover Football's Fountain of Youth

How Hockey Goalies Can Get More Flexible for a Better Butterfly

3 Yoga Twists to Keep You on the Field and Improve Your Game

Increase Your Flexibility Without Stretching

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Improve Your Balance with Stability Ball Exercises

Dynamic Warm-Up Exercises Done the Right Way

Are Tight Hips Slowing You Down?

Pre-Workout Warm-Up Steps You Can't Afford to Skip

The Best Stretching Exercise for You

Why You Shouldn't Stretch 24 Hours Before a Game

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Dig Like a Pro: Exercises for Volleyball Mobility

How to Fix 4 Common Tight Areas in Your Body

Fundamentals of a Pre-Workout Warm-Up

You're Doing It Wrong: The Warm-Up