HIP FLEXOR Conditioning For Front Kick Hip Flexors

[georella1]

is he german or something??????????????

[georella1]

is he german or somthing??????????????

[sarajernigan]

Thank you for posting! Very informative! I will need to purchase some of those yoga blocks now. I've been trying to find something that will help build strength so my hips are aligned during splits & this is just perfect! Thanks again!

[skelanth]

This is excellent. Thank you for posting this. Typically (as for most men), my hip flexors are what needs most work in general. I play Capoeira and after watching this there are several things which now make sense (like where the extended strength can be built).

[mother66]

Great explanation of a problem I've been battling for years! Thanks for these vids, Paul.

[david615734]

Hi Paul, I do kung fu and have noticed my left hip seems less flexible and seems to lock/or lack the mobility when I try to stretch on my left side. So I've been trying your exercise and notice that my left hip makes a deep clunking noise when I begin, which fades bit by bit until it disappears if I do 2 sets of 12 reps. Do you have any idea what it could be, are there other movements I could do to treat this. Thanks for a great video.

[aspiretobebetter2009]

Yes this exercise does stress the hip flexors. since I have started a very similar workout I have witnesses dramatic increases in my performance. this video confirms it.

[Cosmetichamster]

Paul, thanks so much for this. I have injured my hip flexor ca. 6 weeks ago and was looking for rehab & strengthening exercises here on YouTube. I am really pleased I found this clip. You explain and demonstrate everything perfectly. The part about the compensating/tilting pelvis made me understand how I must have injured myself in the first place. I might use light ankle weights to start with, but am sure this exercise will help gradually. Do keep posting, double thumbs up for your great work!

[thedorecky]

dude thank you. i have a hip condiction and when my hip gets tired make it hard to walk. i will put this to work, i fell like a kid again. i think God for you again.... thank you

[bcampbell1017]

Could this excercise also be beneficial for hurdling. Not sure if your familiar at all with the mechanics but they are very similar. Lead with the knee over the hurdle, use the hip flexors to snap the trail leg down after the lead leg has cleared.

[stephensonmark]

What size block you using, im using a standard yoga block and it hurts like hell lieing on that :(

[eg2410109]

ok i have a problem with my roung house kick,when i do them its really hard to do them in head level,and im not rotating my whole leg any tips or excercises

[volcanicforce]

Excellent vids and tutorials. What prevents the chambered leg from getting closer in to the body? I feel a lot of resistance during the stretch same as as when chambering for a side kick.

[19grand]

Dude, your the best. How come you know so much?

[Sick3ninVend3tta]

Obviously this exercise increases the strength of the Hip Flexors BUT does it increase the SPEED of the hip flexors or of ones Front Kick???... The movement is performed slowly which makes me think it will not increase there speed. I'm not sure.

[Elasticsteel]

This is an exercise for the supporting leg, speed is not an issue there.

[BboyKundei503]

Speed developement can happen through lots of different drills. But I beleive the most solid way to build speed is repition. Throwing hundreds of kicks a day (both slowly and quickly) will help you develope better muscle memory. Once you've thrown that kick say 15,000 times in you kicking career, it most likely will be fast. Train hard! _peace_

[billysue2]

apart from repeatedly practicing the kick on a bag,you can do hip flexion against a rubber band in standing,put your foot in a kettlebell and throw it

[tyciol]

@Sick3ninVend3tta Strength is fast twitch, so is speed. People will still train the kick to do it fast, but this gives the body the potential to do it.

[thebbk]

Using the block in the low back, brilliant. This works so well. I have always strained my low back doing this exercise. Great stuff, and great explanation, especially regarding the hamstrings.

[billysue2]

using the block wont stop you straining yor back.If you feel pain doing leg raises youre abs and lower back muscles may not be strong enough.

[MalaliYoga]

very clear explanation, thank you!!!

[mjantube]

I have a mild lower back pain, could this worsen the pain or help reduce it? Thanks!

[kendawg7]

if i understand him properly, you are isolating the hip flexor, taking out all other muscle groups. I also have low back pain and hip problems, but I am going to try this without weights. So far it feels fine on my back.

[vrchacho]

Can this help for active flexibility of my front leg raises? Since I first stepped in my dojo I really looked up to the people who could hold their legs at about shoulder height when they raise them up front. I only got to the point where I can keep my leg parallel to the floor and it seems I haven't moved on since. Any advise on what exercises I should do to achieve my goal?

[dggame7]

@vrchacho do scissor splits and the splits everyday... it helps loosen the muscle instead of being tense.. if ur tnse you cant kick higher or faster...

[billysue2]

that sort of flexibility is irrelevant for a kicker,its for posing like in gymnastics.

[tyciol]

@billysue2 Gymnastic poses have health, balance, strength benefits which can translate to more confidence and easier accomplishment of kicking poses, poses are held in a lot of martial arts (wide stances come to mind) to develop strength and flexibility conductive to attempting kicks.

[ApolytonGP]

I been to PTs before. I don't want to bother on this. Let me ask the question simpler. If I do a single straight leg exercise (which I know will not put load on patella, since that only engages with the knee bent), which iis the BEST SINGLE EXERCISE for the hip flexor. For strength, that is (I have good flexability).

[Elasticsteel]

There is no best. Only specific to what you need. You can do a supine leg raise, you can do a standing leg raise. See my channel for those.

[tyciol]

@Elasticsteel The supine leg raise is what you did here right? I can see how due to the angle, it stresses the stretched-strength most whereas the standing would stretch the shortened-strength most (like what you would need as agonist in static-active strength).

If we were strongest somewhere around the 45 degree range then we'd hit this with both moves and deal with issues of under-active and over-active insufficiency.

[ApolytonGP]

Obviously I need to start doing some form of straight leg lifts no? I'd really just like one hf exercise (since I hit the other muscle groups too. time limited). Should I do the one in this video, or some other one? Goals are really just general strength and to build up leg muscles given pattella cartilege loss (therefore continuing my previous Karate Kid crane position dumbell raises seems now contraindicated.

[Elasticsteel]

ApolytonGP,

There is no way I can prescribe an exercise routine, just based on your description. You need someone next to you, who can test you, and adjust your routine as you train.

Find a good PT, if he gives you a general routine, which he already had put together and uses for everyone, go to someone else.

[ApolytonGP]

My gym does not have a multi-hip. I was doing an exercise (which I loved) with balancing on one leg and then lifting a dumbell (30#) on my foot (bending knee). and holding at top for one count. (2 sets of 10). I felt like it took my hf to exhaustion, had no abs or back really. But gave some nice ankle strength for support leg and even worked out the shin muscle (from holding the dumbell on my foot). But recently, I am getting pattelar pain at the top (90 degree bend holding heavy weight).

[ApolytonGP]

Very good explanation and demonstration of the biomechanics.

[tellter2000]

this is a great video. i've been looking for these type of exercises all over the net, and i find your video to be the most informative

[Elasticsteel]

Thank you for your comments.

Glad to help.

[mpca66]

You are the bomb! I couldn't get this info out of a personal trainer at Gold's Gym.

I did this exercise last night and it's just what I need to strengthen my hip flexors after a much, much too long absence from gymnastic practice.

[Elasticsteel]

Thank you for your comment. Glad to help.

[sidhyarth]

awesome thanx a lot!!

[Elasticsteel]

Thank you for your comment. Glad you like it.

[pepperr69]

Very good idea. You know your kicks.

[Elasticsteel]

Thank you for your comment.

[technicalli]

I think this exercise helped me with hip pain.

[Elasticsteel]

Glad to help.

[circleguru]

This helped me a lot.

[Elasticsteel]

Glad to help.

[ikespace79]

Would your videos show better conditioning exercise or stretchs for the hip flexors doing side & hook kicks? I gotten back into tournaments after being gone for almost 7 yrs. so i'm looking for better ways to condition that will get me back into shape better & faster both kicking and punching. This hip flexor issuse is the biggest problem, but its only on my high side, round, & hook kicks.

[Elasticsteel]

Side line kicks rely on the hip flexors, but not primarily. Have you seen my High Side Kick video? It may help you. I also have two other videos here on youtube about the side kick technique. Take a look at them.

[ikespace79]

Is there a hip flexor exercise or stretch for side splits to help permit better side kicks? I've been looking for videos to help me with this problem, cause my hip flexors have been hurting when I do a high side or round kick.

[Elasticsteel]

Ikespace79,

Side split does NOT transfer over into the correct side kick. Chances are the pain your are feeling is due to incorrect conditioning and/or incorrect kicking form.

[Worldpeace511]

Very useful exercise. Thanks for showing it.

[Elasticsteel]

Thank you for your comment.

[RodrigoVanilla93]

hey paul i found this video very helpful thanks!

i have a question, does this also apply for other kinds of kicks, say, the side kick?

thanks!

[Elasticsteel]

Thanks for your comment. This is specific for front line kicks, not as directed to side line kicks, but doesn't hurt to practice.

[teamaniac10]

Another great video. All your video are above the rest.

[Elasticsteel]

Thank you for your comment.

[bkedp]

Paul I was curious, you've achieved superb flexibility and the strength in your hip flexor is obviously very good as well. My question, at your level, do you still need to perform this particular exercise (as well as the others you have detailed) and if so how often? Thanks

[Elasticsteel]

Once you develop flexibility and strength in that range of motion, you can do maintanance work. I don't do bare minimum, because I like to do these exercises and I like to teach them.

Some people can get away with 2 times a week and some people with 3.

[intelgreen56]

Very good explanation.

[Elasticsteel]

Thank you for your comment.

[chargeontop]

People like you keep exercise and physical training progressing. Keep up the good work.

[Elasticsteel]

Thank you for your comments.

[nyedude]

I got to try this. Must the toes be up on the leg that you are working?

[Elasticsteel]

If you are training for kicking, the hip must have the same turn out as it would when you kick.

[hamankard]

Thank you for this video. Back in the day we did not do any conditioning, only kicking. I wish you were my instructor, when I started training.

[hibroslaboro]

Same here man. All we did is kick and punch, no training, no conditioning. Except for jumping jacks, push ups and sit ups.

[Elasticsteel]

Thank you for the comments.

[invoice1917]

Is this exercise only for fighters?

[Elasticsteel]

Dancers, gymnasts, soccer players, figure skaters and others can use it as well.

[teamqube1]

I used this exercise and it helped my kicks. You are amazing man. Thank you for sharing what you know.

[Elasticsteel]

Thank you for your comment.

[Four4458]

Many people think that you don't need to train the leg other leg. Most people only train to kick.

[Elasticsteel]

I take it as you are saying that not everyone trains the supporting leg, only the kicking leg. Is that what you meant?

[Features28555]

You are the most knowledgeble person I found on youtube. You have an education in exercise science, right?

[Elasticsteel]

Thank you and yes I do.

[seedofhopegreen]

Thank you for teaching this.

[Elasticsteel]

Thank you for wanting to be educated.

[Kewitt11]

You say this is for the hip flexor of the leg that is not doing the kick?

[avionini]

Is it "Hip Flexor" or "Hip Flexors"

[Elasticsteel]

Unless you are refering to a specific muscle, you would usually say "Hip Flexors" to refer to the whole group.

[Topdogz10]

Some people say psoas instead of the hip flexors.

[DSR201]

It's "Hips flexoris" lol Just kicking.

[re1lee2]

Can I place a few rolled up mats under my lower back?

[Elasticsteel]

Under your pelvis.

[findperectc]

Is hip flexors another name for quads?

[Elasticsteel]

Hip flexors are above your quadriceps. Only one muscle is both the hip flexor and quadricep it is rectus femoris.

[DSR201]

Look up muscle anatomy on google.

[PapermateQ1]

I guess you are new to working out.

[Lighblue151]

Another great video. You are way ahead of your time.

[Elasticsteel]

Than you.

[23BarMitzvah]

while doing this exercise do i have to prevent my back from doing an arch and contract my abs?

[Elasticsteel]

That is correct. Do not allow your back to arch.

[papajoey]

wow thank you, I hurt my hip flexor playing soccer and this is a perfect stretch to strengthen it.

[Elasticsteel]

Stretches usually don't strengthen. Strength exercises do. But I know what you mean.

[kjhargre]

fantastic, great exercise for high jumpers.

[SeasonTrue]

great video !

[Elasticsteel]

Thank you

[mdub2000]

I dont know if you have any experience with wing chun but would this exercise be good for wing chun guys who tend to lean back with their stance?

[Elasticsteel]

If I am imagining what you are asking correctly, the movement in WC is more abdominals dominated, as opposed to hip flexors, which is shown here.

[mdub2000]

thanks paul...keep it up!