My FAVORITE Hip Flexor Exercises for Physical Therapists
To go along with today's video I have a nice infographic to share...
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In today's video we go over My FAVORITE Hip Flexor Exercises for Physical Therapists
How to strengthen hip flexors safely and effectively? This video is your step-by-step clinical guide to selecting, progressing, and individualizing hip flexor strengthening exercises across a wide range of pathologies. From post-op rehab to athletic performance, so you can optimize outcomes and reduce re-injury risk.
You’ll learn:
✅ How to match exercise intensity to pain levels and tissue irritability
✅ The best progressions for FAI, tendinopathy, dysplasia, and hip OA
✅ How to use dead bugs, planks, sit-ups, and leg lifts for targeted activation
✅ Open vs closed chain loading strategies using bands, cables, and bodyweight
✅ Techniques to isolate eccentric, isometric, and end-range contractions
✅ Programming tips for building strength, hypertrophy, or return-to-sport capacity
✅ How to challenge hip flexors without aggravating symptoms
Timeline:
- 0:00 - Intro
- 0:12 - Importance of Hip Flexor Exercises
- 0:45 - Post-surgical Patients
- 1:20 - Dead Bugs
- 4:15 - Plank Variations
- 5:31 - Resisted Marching
- 6:47 - Sit-ups
- 9:11 - Leg Lift Variations
- 11:33 - V-up Variations
- 11:53 - Band / Cable Resisted Hip Flexion
- 13:10 - Closed Chain Resisted Hip Flexion
- 14:41 - Split Squats
- 15:40 - Programming Considerations
Super jacked hip flexors...
- Dan Pope DPT,OCS,CSCS
Show Notes / Relevant Articles:
- FPF Mini Course - 7 Reasons Why Injuries Happen in the Gym and What to do About it
- The Best Glute Maximus Exercises for Maximum Results 💪 (RANKED Lowest to Highest):
- What Physical Therapists Need to Know About Femoral Acetabular Impingement Syndrome
- The Best Diagnostic Tests for Hip Flexor Strain Injuries
- Hip Labral Repair Physical Therapy | Case Study | Week 0-6 | CAM Reduction
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Thank you!
Dan Pope DPT, OCS, CSCS
References: