I Trained My Hip Flexor 2x a Week for 1 Year (5223 reps) | With sprint Results!

[@bjf5027]

D1 track coach here. Youre on the right track with working your hipflexors. I can see from your first video you have a lot of rear leg drag, then after strength training you have more forward knee mechanics. Very well done.

[@HeiSo1014]

What's rear leg drag? Google just gives me bjj moves. I'm trying to improve my sprints as well. What terms should I be searching?

[@hunterb9053]

@@HeiSo1014 I am no expert but I think rear leg drag is simply after stepping through, not explosively pushing his knee forward. So his leg looks like its dragging behind instead of nearly instantly pushing his knee forward which relies on hip flexor strength.

[@bjf5027]

@@HeiSo1014 rear leg drag is when your leg extends too far behind your torso before being pulled back up for the next stride.

[@HeiSo1014]

@@hunterb9053 Thanks. Perfect explanation.

[@boygonewhoopdataZZ]

I don't know maybe he just learned how to run better/efficiently throughout that year lol?

[@crenshawshank]

This is the exact kind of grounded, effective, long-term approach example that this part of YT needs way more of. The twitch fiber explanation was particularly excellent. Also, dayum my guy the VISIBLE difference in your speed was insane. Didn't even need to see the numbers to tell the difference 💯

[@blainesmith6959]

It is a good approach but I’d say it’s feels a bit deceptive to spend 9 minutes saying how this one thing appears to have helped improve sprinting and injuries and then right at the end also mention a massive increase in squatting, a movement that’s already proven to increase speed, strengthen tons of auxiliary muscles besides just the big ones, and decrease injuries.

[@ysq724y]

going to be honest - the thumbnail grabbed me so had to check this out. great overview! & great physique

[@michaelobrien3483]

gay

[@pyonpyon003]

@@michaelobrien3483 and proud

[@IrfanSehic]

I like everything about this. I like the content, I like the tone, I like how everything is presented. Good job and thank you.

[@ConnorCurtis]

Thanks for the kind words!

[@MrMujMan]

you captured my exact thoughts

[@owenpalmr]

I think your channel is going to grow rapidly. This is top-notch.

[@ysq724y]

The best hip flexor training on all of youtube. Thanks! Subscribed.

[@davebudge4526]

People train so incorrectly they train to lose inches or to be more muscular they're not really achieving anything other than manipulating their bodies usually for short periods of time ,real training is improving bodily function, improving your own personal athleticism, training tendons, ligaments joints then muscle your excellent video of your training journey brilliantly demonstrated that. Real next GEN stuff.

[@2tuffbasketball]

Its incorrect to train to lose weight?

[@davebudge4526]

​​@@2tuffbasketball90% of diets fail improving your flexibility, joint pain improving your hip fllexors like Connor here creating better athletic ability in your everday life THEN letting weight loss and better nutrition kick in after you can do the exercises you felt you can't do anymore. I've read all 3 of Ben Patricks books and watched nearly all of his videos, he rarely talks about weight loss its more empowering you to regain lost physical ability and treat your pain by taking control and responsibility for your own body and not accepting your diminishing physical ability is a death sentence there is no magic bullet for weight loss its consuming a calorie deficit diet enpowering yourself to do effective consistent exercise.....no one else can do it or want it for you. Own it.

[@oliverbennett7431]

I think that if you sprinted more you would have an even bigger improvement. Sprinting is a specific skill like 1rm. The weight training likely helped build your base so if you added sprinting your peak output (40 time) would be even better.

[@Messup7654]

Exactly 🎉

[@Jeff-ct4wk]

of course but it doesnt at all undermine the difference that weight training made, 0.4 seconds faster on the 40 yard is absolutely insane

[@Messup7654]

@@Jeff-ct4wk 0.4 seconds is not insane unless your a very experienced sprinter and making improvements is hard . 4 might be big considering he got it by only training his hip flexors

[@Jeff-ct4wk]

@@Messup7654 bro just confirmed what i said

[@papayaman78]

​@@Jeff-ct4wkno its not

[@TheAfroNoah]

Have you looked into sprinting form and technique? Now that you have the muscles, if you try to better your technique you could become a sprinting beast

[@ConnorCurtis]

Next on the list to try improve the technique

[@Messup7654]

@@ConnorCurtisyou should train core or flutes great core looks good in real life and if you have stronge flutes you have big quads and flutes which is good I think😂

[@cvspvr]

​@@Messup7654strøngé flütês

[@Polacco32]

And listen to Pep Guardiola's athletic trainer: no point in training pure technic if you're not gonna use it in game, better to practice in-game situation and the form to better tackle in-game needs. Keep on! Wonderful and inspiring journey!

[@sameekhan1936]

These results are freaky good

[@riverludington3301]

If you break down a sprint into it's mechanical pieces it looks like this: Knee Drive Forward = Hip Flexion Foot hits ground in front of you and exerts force = Squat or Lunge Foot stays on ground and pushes backward = Hip and Ankle Extension / Deadlift and Calf Raise If you want to focus on the muscular adaptation: Power = Force * Velocity and a sprint is all about power generation. Improved Strength means you can produce more force. Doing repeat sprints is how you learn to improve velocity in the most sport specific manner. So you should do the strength exercises listed above and you should practice doing sprints.

[@jesscast94]

Youre forgetting the glutes though.

[@andybarry5315]

My training includes hill sprints, bands for explosive knee drives, and an isometric hold targeting the hip flexor.

[@RobertMorgan]

I randomly came across this video because the thumbnail was the best example I think I've seen of the perfect definition of where I get hip flexor pain in the past, on the right side, in exact alignment with that defined muscle, so that's probably my problem. It has improved dramatically, along with everything else, with regular stretching.

[@tommitchell3553]

I defended against your mate in a game last year. He has next level speed! Im guessing his 40 yard dash is 4.4.

[@ConnorCurtis]

haha thats crazy

[@calamity190]

Best video by far that I've found on hip flexor strengthening -thank you! I will incorporate the new excercises 😊

[@catnipherb]

Before I quit football, my 40 yard dash was 5 seconds on the dot. Haven't test it again since. I weighed 64 kgs at the time. When I was in the gym lifting weights to help improve speed, I did glute thrusts with the barbell across my pelvis. At the time I believed glutes contribute the most in running because the hip hyper extension drags my body across the floor. Recently I was late to catch my train so I ran. I caught my train with less than a minute to spare. The next day my quadriceps are sore from the running. My glutes are perfectly fine. I start to think to myself glutes don't contribute much to running compared to my front leg muscles. KZbin algorithm show me your video and it is convincing me I am right about my leg muscles. For that I wish I can time travel backwards to my football years and tell myself to train hip flexor and quads instead of glutes. Thank you for spending a year for that test.

[@illusion2475]

That means your glutes aren’t properly engaged while you’re running. Glutes contribute more to sprint speed than quads do you can look that up online. Your quads being sore means you are quad dominant and you need to engage your glutes more when sprinting. Although you strengthened glutes and they might be stronger than your quads, if they aren’t properly engaged, that strength won’t be used properly.

[@Messup7654]

@@illusion2475you can’t just engage your glutes while your sprinting it’s likely that his quads were just weaker and being overworked plus in sprinting the quad and glutes work together for most movements so it’s not like something like a calf and a shoulder

[@illusion2475]

@@Messup7654 yeah weaker and overworked meaning that he’s running more with his quads. I didn’t mean that you can just engage glutes more when running. That’s something that needs to be exercised to work towards before being able to properly engage glutes while running.

[@Messup7654]

@@illusion2475 you can run more with your quads but the only way that’s possible is if your extending your knee like kicking it out since that’s a movement the quads really control other movements the glutes and other muscles would help too you have to have terrible for, or actually try to be overusing a specific muscle since all of the, work together

[@pardeepdhaliwal9744]

I just recently achieved a 10 second L-sit with great form. I was feeling good about my hip flexors until I saw this mans

[@RossKempOnYourMum01]

0.4 of a second is an incredible improvement

[@chrisgarty]

Very interesting to see your journey adding another component to your training. I’d love to see what kind of results you could achieve if you trained for the dash/T/shuttle measurements a little!

[@valentingodeau9000]

Glad to see that kind of content and not a stupid "one week transformation"

[@Anarchyontheweb]

i had to watch this to stop the thumbnail from appearing on my feed for the past 2 weeks

[@JonathanRodriguez-nz9nw]

Great work! Buuut, i think you will have even better results with a cleaner sprinting technique _and_ speed training that has a heavy focus on sprinting!

[@ConnorCurtis]

100%

[@ris2ani]

this was awesome, thanks for sharing and congrats on the amazing progress!

[@coatedinacid]

Wow, the results are insane!

[@niclai3779]

Adding hip flexors to my training program now

[@Lithiiel]

I started training hip flexors for fun but it quickly slipped off my training schedule. Thank you, you convinced me to take them seriously and I will start implementing them in a consistent manner now :D

[@booksndbarbell]

What exercises do you follow?

[@Lithiiel]

@@booksndbarbell The standing cable hip flexor exercise where you bring your knee to your stomach / chest . But I will most definitely try the reverse squat as well

[@booksndbarbell]

@@Lithiiel thank you, will do!

[@breakingcode92]

dude fucking absolute champ well done this video has made me want to triple down on my ATG exercises for rehabbing my knee thanks!

[@mario8833]

You built mass and general strenght in the muscle and than converted it into power output. (Like getting a bigger engineering and than making it more efficient) Good job mate! A chain is as strong as its weakest link💪🏻

[@thebobman69]

man, this is exactly how this type of video should be done

[@mosesbuddhajesus3362]

Good job man! Love seeing experiments like that. Hope you are injury free.

[@User1526tamil]

Really appreciate your effort brother, good content keep going

[@inertmosaic2220]

Awesome quads man

[@imeleventeen]

Just started training mine and doing the knees over toes program. Cant wait to see how much faster I get. I’m fairly quick already but can tell when I push my top speed the problem I run into is that I almost leave my legs behind

[@dela2791]

Great video man!!

[@yay-cat]

As a slow and tubby girl who often has sore hip flexors from comparatively minor exercises - thanks - I’ve got some direction now

[@vanpeltcollamer6079]

awesome transformation. subbed

[@Filaxsan]

Great stuff brother! All the best and keep it up 💪🏻

[@Ozmni11]

I love this video!! You just gave me a lot of new ideas.

[@chadalferez]

this kind of exercise is what i have in mind, thank god i stumble in this vid. gotta try this out🏀🎯

[@Baileyppc]

Great work. I have some pointers, I used to be a sprinter. Several things I wanted to point out. #1 your arms weren't in a good position for generating power, try to keep them at a 90 degree angle and pump them hard and fast. #2 your drive phase (first 30m of a sprint I know this is for soccer but same thing goes) the first 30m of running is pure acceleration and power, stay tight and lean foward more, you're basically jumping on levers pushing pushing gritting your teeth, holding ur breathe for a little time your chest should be foward more so you're kinda falling into your next lunge of a stride. #3 your stride length isn't optimized pick your knees up a tad more after you accelerate (although this is for soccer so don't get in a habit of doing this unless you have to catch up to someone because it makes it harder to stop). #4 you could relax more your chin is up too high and your shoulders should be relaxed with your chin more down, you will lose power with your chest and neck arched too much to the sky. Anyway great dedication and hard work, love to see it man, stay fast.

[@isaacreeves3421]

Unreal vid! You make the best videos

[@ConnorCurtis]

Glad you like them!

[@liftstretchrepeat]

Great video bro!

[@fatmansprinter]

My sons calves are big like yours and he is lightning. 10.75 for 100m @ 16yo (that`s 73rd ish all time in UK next to Dwayne Chambers at same age) His turn over is great 4.7 steps a second. high and tight on calves means nothing. don`t let it hold you back.

[@Davesmith12386]

right. Tyreek hills calves are more than half of his lower leg and he has arguably one of the quickest 60yd dashes

[@Messup7654]

@@Davesmith12386nah dude is not even top 60 when compared to d1 60 meter sprinters but yeah even Husain bolt calf’s are long

[@Davesmith12386]

@@Messup7654 “one of the quickest”, he’s probably in the top 0.00001% of the world which for me i would consider one of the quickest individuals in the world

[@recardotaylor909]

Bang on time my hip flexors are F**cked, needed this

[@K5757-d9q]

The speed increase is due to the heavier squat not the hip flexor exercises (though these definitely will decrease injury). When I was squatting my heaviest, I could nearly dunk (only time in my life) and was the fastest I’ve ever been. In high school a guy, who eventually went to the NFL, squatted 465lbs at 170lb body weight. He ran a 4.3 sec 40. It’s squat to lean body weight ratio just like horsepower and curb weight in a car.

[@maegnificant]

Correct.

[@iliketurtles536]

this is pretty impressive. I know as a former soccer player my hip flexors were very strong and as I get older they are not anymore. I need to get back to this to help with hip and leg strength.

[@Chezkenny]

Great work. Very interesting

[@jacekmaraj1774]

Nice sprints 🏃‍♂️ 👌 I clicked bc of the thumbnail

[@jameswilliams3581]

That was very impressive. I would just suggest that maybe you retest every 6-8 weeks to see what the more incremental changes were. Also, what if you got no real improvement after 6 months? But regardless, good work you rarely see people do something so organized over a year.

[@arman3656]

Your videos are nice man

[@ConnorCurtis]

Thanks for the support!

[@elviseugene1233]

Well done 👏

[@TheeMalcolmGerard]

I pulled my groin freshman year 1st day of practice , racing the fastest senior on the team at the time. It’s bothered me for 10 years and never truly healed.

[@el_mella7010]

Great content! Keep it up!

[@zertbrown4642]

im getting this injury playing softball, so this vid should be helpful

[@rb3883]

Epic results thanks to your hardwork, dedication and intelligence thanks so much for sharing. I'm 43, just started playing 11 a side football again in a vets league in London and feeling sluggish after 10 years off! This has inspiored me, I'm going to get at it!

[@adityag6022]

Very informative video. Thank you

[@anykasokun2801]

Good job on ya!

[@NeuroBodyCoach]

Thanks for that interesting field study :)

[@Topsquadjapan]

thats significantly faster. wow wish i knew this in highschool i would of ran a 4.3

[@wfm125m]

You say, that after training muscles responsible for running for one year and getting stronger, you increased your sprint results? Amazing!

[@namesake7139]

Awesome job!!!

[@wezly7071]

you increased ur speed with 1 kmh on the 40yard. thats actually good

[@Disruptoor7]

One thing to definitely focus on is hamstrings, particularly if you playing football, found myself twinging/pulling my hamstring a lot more often after training specifically for sprint speed due to muscular imbalance and neglecting hammys.

[@crossrl2972]

Great video man, I'm one of the people stuck in the cycle of this injury. I've had it for bout 3.5 years now and have had to quit soccer because of it. Ima try doing the exercises you have done and see if i can make the same progress :)

[@destro7161]

Hello, i have one tip, hands should lie down freely in exercise like 5:00, it will engage more abdominal stability.

[@OneTheWhat]

Those are insane results

[@EijiFuller]

Nice work!

[@AdarshPandeyFilms]

That is some amazing content ❤

[@mateo1726]

Irrespective of the numbers, you looked quicker. Good work

[@ajayrana467]

Nice work mate 👏

[@rolandfisher]

Sqaut improvements are directly and robustly linked to increases in sprint performance. This was a little like the ads, "Take this supplement and lose massive weight!" Then, in the small print, only if you also cut your calories a ton.

[@squashduos1258]

From what I understand there are 3 types of fibers: oxidative fibers, fast oxidative fibers, and fast glycolytic fibers.

[@iikingdeathii8224]

What are the differences between the three?

[@ConnorCurtis]

Yeah that includes the 2a and 2b subtypes that I was a little lengthy to get into in the video

[@squashduos1258]

Type I fibers are used for low-intensity activities, such as endurance exercise. These fibers have a high oxidative capacity and are resistant to fatigue. Type IIa fibers have a higher oxidative capacity than Type IIb fibers, making them more resistant to fatigue. These fibers are used for activities that require moderate intensity and endurance, such as sprinting or swimming. Type IIb fibers have a low oxidative capacity and are used for high-intensity activities that require a burst of power, such as weightlifting or sprinting. To maximize the potential of each muscle fiber type, you can tailor your training regimen accordingly. Here are some training strategies for each type of muscle fiber: Type I (slow-twitch) fibers: Focus on high-repetition, low-weight exercises to build endurance. Incorporate activities such as long-distance running, cycling, or swimming to target these fibers. Use resistance training with lighter weights and more reps to target slow-twitch fibers. Type IIa (fast-twitch oxidative) fibers: Use a combination of heavy weight training and endurance activities to build both strength and endurance. Incorporate activities such as interval training or high-intensity interval training (HIIT). Use resistance training with moderate to heavy weights and moderate reps to target fast-twitch oxidative fibers. Type IIb (fast-twitch glycolytic) fibers: Focus on high-intensity, explosive exercises to target these fibers. Use resistance training with heavy weights and low reps. Incorporate activities such as sprints or plyometric exercises to target fast-twitch glycolytic fibers. It's important to note that most people have a mix of muscle fiber types, and the proportion of each type can vary from person to person. Therefore, incorporating a variety of training strategies can help ensure that all muscle fibers are challenged and developed to their fullest potential.

[@kathleencook3060]

Agree. 100% ."These exercises are freaky good"

[@Sidali1104]

Thank you for this information 💪👍

[@Hamdentredje]

You did great and I still believe you can get even better results with more specific training. Your form and your exercises were spot on. If you just did max 6 RM with those kinds of exercises I believe you would achieve even greater results. Not hating, just love 😊

[@kingromanapethe3rd692]

People might feel like "oh he just cut 0.4 sec how is that fast" But in the sprint world 0.4 sec means a lot as someone who also does constant sprinting its really fabulous to cut 0.4 sec without even sprinting single time in whole year

[@lukemoerchen5603]

I have been training hip flexors for around 3 months and i was wondering if you ever felt sore comparable to a quad workout when training hip flexors. Thanks for the amazing video.❤

[@ConnorCurtis]

Not really maybe at the beginning but only at the hip not lower down in the quad

[@sirrobinofloxley7156]

Well done on your progress, always great to maximise the optimum.That's really a cheat reverse squat, try with the ATMs at the sides and pressing into the floor with the palms, or gripping the edge of the bench rather than using the arms to basically cheat. You'll definitely notice the difference, you're welcome 😁

[@sirrobinofloxley7156]

Arms, not ATms, Confucius say 'never buy Chinese phone ', gee thanks Confucius

[@pointynoodle]

I bet this would be crazy good for kicking and jumping too.

[@Arkhs]

You've got the psoas and TFL down for sure, but you're missing the rectus femoris which crosses the knee and the hip. Very important for sprinting. Technically you're getting it with the L-Sits/L-Hangs but that is only the most contracted position and hard to progressively overload. Consider reverse-nordics and/or old-school sissy squats with weighted progression too.

[@rebelllionlad8049]

hip flexors + shoulders both

[@potterspride1]

Don’t forget, your body is a bunch of muscles working together to move. Only working one muscle for isolation is good, but working all the muscles is better for the whole. Speed, power, and flexibility in all your muscles would provide outstanding results in any performance.

[@doyourownresearch7297]

nothing wrong with 20 reps. I tend to seek about 16 as maximum for small muscles though. I am going to train this now too. Thanks.

[@henryduong4728]

You are very inspiring.

[@ophrasbankaccount7716]

Any updates on the Nordic training ? Did getting better at nordics change anything significantly (jump higher, explosiveness, faster) or do you just get better at the exercise itself.

[@philipmartin3902]

I had a similar question. Did you measure if the nordic improve explosiveness or speed in your 40 prior to working on the hip flexor?

[@Messup7654]

Nordics train the hamstrings very important in speed and yes they totally help with speed their a horizontal muscle tho so no they won’t help you jump higher directly unless your talking about running faster which will allow you to jump higher. I can do 10 Nordics straight good form they really help stay consistent

[@DaveNeve]

My gym has a stand up rotary hip flexor machine. You can also do abductor muscle exercises on it (opening or closing leg to side). It's super and I happened to use it today before coming across this video by chance

[@The_Fieldman]

So training hip flexors improves speed, agility athlete performance and squats which leads to more progressive overload?

[@asth3tique]

Ive always been explosive, punches, kicks etc. but never fast in regards to sprint speed. I think this will be amazing to try to see how it effects my lateral and forward movement in the boxing stance, since everything is often pre loaded. explosive hip movement is paramount in boxing so im going to dive into this. Thanks for posting!

[@baker4132]

Have you improved?😊

[@asth3tique]

actually yess, but mostly in my rowing machine workouts and lunges and descending these insane stairs in china. Since Ive still got a lot of weight to lose and my primary training focus is boxing ide say those are the best litmus tests I can give right now.@@baker4132

[@cesarbogado59]

That happened to me I was not the quickest but no the slowest but I felt like I could be a lot faster and started training hip flexors, soleous muscle and most importantly your feet it’s where all the force and power starts so I trained my fascia and everything changed for me I’m currently the quickest athlete on my college soccer team and I have been approach by the track and field head coach from my college

[@villadsb7039]

Remember to sync, the audio and video in the timeline and whatever editing software you’re using it’s kind of weird talking without no mouth movement. Other than that, a nice video with key points, I will take to my own training.

[@bui340]

I think staying away from football had a part in this speed development.

[@firstspar]

why do you say that? running and sprinting for a year could have been a boost?

[@AnkurVashishtha01]

That a really good analytical angle into your training. 1 question though, I see that you are mostly doing hard exercises with posterior pelvic tilt. Is it that you are doing or it is because the reps were hard ?. Conventionally the aim is to keep the pelvis in neutral position.

[@wbs8820]

He needs to check if his height changed, because for last 2 months im doing some tests with exercises that could possibly change your height and seeing this exercise makes me exited.

[@michaelshrives9146]

Nice one - can your friend who is generally faster than you, lift as much on the reverse squats etc? can he automatically hit the ATG standard? I have kids that are 10 years old, really into football, at the moment we just train hiplfexors doing the seated pike as its the most accessible exercise.

[@ConnorCurtis]

I don't think he has ever tried it but he is naturally better at most bodyweight things like nordic

[@benjaminrodovinski7232]

One thing i would say is that you should probably say what your entire exercise routine was. Even if the hip flexor work helped, you also mentioned how your squat numbers went up, and that would affect it, along with whatever else you might be doing. The other thing is to just make sure you do enough sprinting. While training the muscles you woukd use is a good idea, its better to incorporate sprinting with it.

[@sergiocro247]

Ignoring some body detail all sets are for abdominal. Remember, when working the internal part of the leg you aren't working the external one.

[@zravena-1309]

Thumbnail got me here, yes...

[@uncolorr]

yea i feel you bro being slow as hell is so annoying... i do a clean ronaldo chop, defender is 3 blocks away, and on my next dribble when im trying to run the defender is already stealing the ball lol

[@Morphil-n8x]

I am not sure if you can change slow and fast twitch muscle ratios (type I and type II respectively). You can change between type IIx & type IIa (both fast twitches, one fatigues even faster than the other), but imo not between type I and type II. Of course you can train in appropriate way and adapt to make the type that you want thicker

[@SauceKingg]

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