Train Your Damn Hip Flexors!

[@321findus]

Remember, before brushing your teeth you should brace your core

[@sortahealthygamers]

You should also brace your core while "thinking"

[@iTROLLxTHExTROLLZ]

😭😭🤣🤣

[@H_Hold]

Brush Core - Brace Teeth. Got It.

[@sortahealthygamers]

@@H_Hold good. the most injuries happen when you DON'T do that !!

[@mihailmilev9909]

Lol

[@mikehallishere]

That's very interesting. I train them with bands or leg raises or with the monkey feet attachment but I had no idea about the bracing first. Good stuff as always!

[@MushookieMan]

If your hips aren't tilting then you were already bracing enough

[@Yuki-qs5mt]

Jesus loves you 🙏✝️t

[@bigchunky7499]

​@@Yuki-qs5mt what are you doing here with that profile picture you walking contradiction

[@kubli365]

@@bigchunky7499 he cries sometimes when he's lying in bed just to get it all out what's in his head

[@bigchunky7499]

@@kubli365 lol

[@jessidurmis]

I brace my core like my life depends on it for every rep of everything

[@TinToeTimmyTime]

This is what I’ve always done! I’m 34 and in HS football I learned that stability comes from your core and since then I brace my core on every thing even like curls or carrying the groceries 😂

[@marcayu]

This is very interesting information. Almost all the lifting information focuses just on body building, but actually knowing which excercises can make your body stronger and functional is far better. Thanks for that.

[@jordazmo19]

I always say function over fashion 👍 There's muscle that show and muscles that throw 🤷

[@TheBoon14]

Cope I’d rather just be aesthetic 💀

[@Daniel-om4ce]

@@TheBoon14 not for athletes

[@DamianSzajnowski]

​@@TheBoon14 why not both?

[@user-ms6rm1fc9x]

How do you brace your core??

[@nesto9889]

For around four years I've had pain in my legs, apparently it's this muscle...

[@gerRule]

I never looked into it but I think I’ve the same problem

[@KCJbomberFTW]

What did you do about it

[@izaiahambridge9267]

Chiropractor that type of stuff or do more warmups , I tore mine when I was in HS

[@FATEYYYY]

​@@izaiahambridge9267 warming up tore your muscle?

[@izaiahambridge9267]

@@FATEYYYY my comment went over your head lol, I was letting the ppl know what to do and such if they have the same problem.

[@freshstart8540]

I'm fifty years old and have been training for thirty six years. I find these videos to be amazingly helpful. I'm grateful for the intellectual effort others have put into sports physiology. I show my gratefulness by being receptive to new information..

[@flor.7797]

One of the reasons I’m getting closer to being able to squat is activating my hip flexors better

[@buddy3892]

Great tip , this bracing and then strengthening the hip flexor gets rid of snapping hip too

[@masonofcamelot7777]

I only offer this advice because it helped me regain the ability to squat. Maybe join a local yoga studio and do it either in person or virtually maybe 3 days a week. It took me less than a month because I had already been doing workouts that didn't involve Barbell squats, but the yoga helped me build other muscles that were weak including my core and it helped with my ankle mobility. However, I def need to strengthen my hip flexors as well.

[@iNeedVitamins]

You mean can’t squat at all or can’t hit full rom?

[@redmadness265]

You're unable to squat? Did something happen?

[@masonofcamelot7777]

Idk if either of you are asking me or Flor. But I lost the ability to squat properly because of the typical issues of sitting at a desk for work. My hip flexors, core, and glutes became weak and even shortened. The yoga helped because it is pretty low impact yet it still builds strength and mobility in almost every muscle group. Basically it's an easy way to regain the ability to do the things you used to/want to do. For me it seems like it's a great idea to use both yoga and weight lifting to reach the goals I have which are increased mobility, better posture, more endurance, and a better physique.

[@stefanbatory3632]

Plenty of people train their hip flexors thinking they train their abs...

[@ladyelevator5693]

Ooh nice legs 😍 Never heard anyone encourage this. Thanks for the lesson!👍🏽

[@randygonzalez5758]

“Training ur hip flexors can help with a ton of things.” Then proceeds to not name a single damn thing.

[@michaelstewart1838]

There's a thing called the 'Interwebs,' Bud, you should Investigate and Educate Yourself. Cheers 🎉

[@phantasian1592]

KZbin shorts are 60 seconds long my guy

[@kevinwheeler5595]

My thoughts exactly. Just say one important thing. Its a stabilizer muscle not a primary mover so it obv helps. Directly trainging them? I think Im good. Im already in the gym 6 days a week

[@a-a-rondavis9438]

Sprinting is probably the most prominent thing. You need to lift your leg to drive it, and you can't have weak hip flexors with strong hip extensors.

[@maxnevel7221]

​@@kevinwheeler5595 the "hip flexors" is a muscle group that is responsible for flexing the hip. they are the prime movers of hip flexion

[@kwasiahenkora6583]

Well, it’s called the *core* for a reason, you may not realize it, but it helps to flex it when doing pretty much any exorcise

[@so8060]

1) Absolutely avoid training the hip flexors in isolation if you have sciatica/anterior pelvis tilt, it will make it hurt way more 2) You need to be able to brace your core in the correct manner (there is a squatuniversity video on how to do it)

[@synkra4836]

Soo is it better if i train my hip flexors while holding into a bar cause that also trains your core ?

[@so8060]

@@synkra4836 You don't necessarily need to train both at the same time. If you have no back problems you can train you hip flexors once or twice a week in isolation. As long as you do it as part of a balanced training program. If your hip flexors are stronger than your glutes for example (extremely unlikely) you would risk back problems. Same thing if your abs are considerably weaker than your lower backs muscles.

[@Muttal9348]

@@so8060not sure if you’ve already recovered but having mobility days/general days on different days from your weight training can be extremely beneficial if you want to give it a crack

[@jondoe170]

Be careful, going hog wild will make it unbearable to drive. Take it easy, running is easier after these hip flexor exercises so that's an added bonus! Take it easy at first, you been warned 🙏 Personal story: did a few too many reverse squats and felt light as a feather, ran an extra mile afterwards like it was nothing, felt like a teenager again dare I say... The next day though I could not get out of bed and had to really dig deep to get into my car, pressing on the gas pedal was painful AF. I was popping kratom like no tomorrow it was BAD. Totally worth it though just remind yourself that this muscle is brand new and needs care. Kinda like an OP character starting at lvl 1, they will dominate but will get one shot until leveled up to the rest of the team.

[@gonzalot517]

Big up the kava and kratom community 😂✊🏽

[@Matheus_Braz]

I have no idea what this comment is supposed to mean

[@jondoe170]

@@Matheus_Braz train hip flexors but ease into it. Twice now I have either overtrained or strained both hip flexors and the pain can be excruciating. Image your hips on fire while trying to enter/exit your car. Just ease into it, it makes running a lot easier if used as a warm up

[@robmontana7451]

When you say this muscle is kinda new, what do you mean?

[@kar460]

What's a reverse squat

[@justinpollard6147]

I saw another one of your vids saying not to brace your core by pulling in but by pushing out. I did that with my hip mobility exercises today and holy hell did it make a huge improvement. Thank you so much for these tips!!!!!!

[@schurging22]

Hacky-sack is amazing for this! Have some fun and train them at the same time! Favorite high school activity 10 years ago.

[@teddj514]

Great advice as always.. I do this weekly as an accessory and I have gotten so good at my pistol squats in particular and most importantly my mobility and flexibility is at its prime

[@MrJustinBeiberSucks]

Do hip ab/adductor machine exercises help?

[@Matheus_Braz]

Dude I'm literally on my first week of like glute raises feom hybrid calisthenics, I braces my core to not arch my lower back and get pain, but I didnt know much what was actually going on. Dman this shorts was rlly nice

[@madixj]

If you're doing ab workouts, your likely already working out you hip flexers because most ab workouts work hip flexers more than your abs! Sit ups, leg raises, and russian twists are a few examples of workouts that work hip flexers a lot. Basically, most workouts that include pulling your legs to your body or body to legs use hip flexers a lot.

[@D3L3T3]

Remember to always brace your core when watching Squat University

[@Agent56000]

This is the way

[@RicardoPicena]

In yoga we call it “activating your back” & I use that in the gym too! Glad I learned this for my hip flexors too 😎🙏🏾

[@Arjun-yw7sw]

Whats the name of that specific yoga position?

[@RicardoPicena]

@@Arjun-yw7sw child pose or baby pose too

[@RicardoPicena]

@@Arjun-yw7sw oh. It’s just called activating your back. Which means tightening your core & slightly arching your back

[@nickhogg9086]

Just a 45sec horseman stance squat multiple times during the day will be extremely effective. I'm now 31 dunking better than I have when I was in my teens.

[@smashlimeblogspot1]

Thats super good to hear! You motivated me to start considering this training ☝️🙏

[@sushi1647]

Also if your train your hip flexors, you have to train your adductors, abductors, and your hip through rotation and stability if you don’t want to run into serious issues

[@EnglandLives]

What are some examples of training your hip through rotation and stability?

[@MegaTeeruk]

One thing to note is be mindful of targeted hip flexor training like the knee raise if you have a torn labrum in your hip. They often do more damage to the hip.

[@gonzalot517]

THIS IS LIFE CHANGING . If there’s one piece of information in the exercise niche that really improves the quality of “feeling fit” its this right here.

[@demetriuscolburn252]

Been doing a ton of core work for the last 2 yrs, noticed that literally every movement should be engaged from bracing your center of gravity; you'll get 100% of every muscle in every limb!

[@balbibou]

Bruce didnt lie !

[@99BravoZulu]

This was actually helpful; unlike 99% of the “fitness tips” shorts out there. Thank You.

[@jessefarias1507]

I just learned I have anterior pelvic tilt because of this video lol

[@pricklycats]

Literally everyone does. Years of being stuck sitting in those horrible school chairs growing up, working in an office, etc. makes it basically unavoidable if you don't actively avoid it.

[@lbb2rfarangkiinok]

the difference between not bracing your core first and doing so is insane, great tip

[@AlBasrawi98]

Bracing the core is probably the best advice I can give anyone with back pain. Not just with lifting, but with everything they have to bend over or tilt for, it works

[@chrissantibanez7258]

Great to have people that give good advice on how to proper work out be because some people don’t know that and don’t see results leading to giving up or getting hurt

[@martinh5402]

Beautiful SU! Simply awesome visual to explain why we have to brace ('with space' for these as SMcG says) when we are doing athletic movements! Also his ideas of maximal neural drive of prime movers coming off of maximum control of synergists and stabilisers has allowed me to still be lifting heavy 35 years after my original L4-5 discectomy & laminectomy.

[@rm6400]

Love the anatomy and highlights of the muscles being discussed! Adds an extra dimension of knowledge to visualize what you’re working on

[@tylercunningham4311]

I train hip flexors, I literally see no one else doing this at the gym.

[@mouaadjaaidi5011]

What is "brace your core"? He didn't explain...

[@DagwoodDogwoggle]

The recent focus on the monkey foot is a good start. The bracing tip is a second step. What is still lacking, however, is going from a lengthened hip flexor to contracted and back. Like the Nordic Hamstring or the Romanian Deadlift, the best way to train the hip flexors is to train through a lengthened position. Monkey foot stats (edit: starts) in neutral and goes to flexed - it's missing half the range of motion. Most people won't understand this, but in Long Fist Kung-Fu, you practice kicking with the back leg from mountain climber stance. This requires you to use the core (or you'll fall over) and move the hip through its entire range of motion. There's no reason why a non-martial art person cannot use less or no weight, start in a mountain climber stance, and lift the knee from that position to flexion, then return to mountain climber by placing the foot back on the ground behind them with the hip in extension.

[@Redisdowntoearth]

gonna try this now

[@DagwoodDogwoggle]

@@Redisdowntoearth I hope you are able to figure it out (most people can) and it works for you. I know it worked for me for decades.

[@DagwoodDogwoggle]

@@Redisdowntoearth Here's what you want to do: kzbin.infoB7Tc12VRxJw

[@shanedavis4254]

I love your advice and videos man. You teach things that could change the way people live. Wish you were world known

[@gregoryfosdal7935]

oh fuck this might be why my lower back hurts

[@ApexImportExport]

For real...was not making sense to me, this should work

[@moneymakinmitch8130]

can you explain to me in simpler terms, I’m an idiot

[@spindleblood]

​@@moneymakinmitch8130 hip flexors connect to your lower back. If you aren't braced, it'll put your back into extension and that can cause disc problems over time esp if you're bearing a load. Hope that makes sense, I'm not a doctor lol

[@mattTHEEgreat]

I'm going to try this tomorrow, just so I happened to have hip mobility as part of my workout.

[@percothy9923]

I suffered from a herniated L5-S1 disc at only 20 years old. Nothing really helped me until I started working on my hip flexors and glutes more. I used to feel weakness in my lower right leg from sciatica but after doing the training I mentioned, I’m able to feel full strength in my legs and it feels like every step I take is “meaningful” if that makes sense. Having strong hip flexors/glutes/core is so underrated.

[@Moi_81]

That skeleton grinding like it is on Magic Mike took me out.

[@laughbaumpleasant]

That makes so much sense now that the kinetic chains link the diaphragm with the psoas! So awesome

[@blydhealthfitness5683]

One thing I REALLY love about squat university, is you never do what most other fitness influencers do… and that’s make others look bad and point out what others say and do that is WRONG making themselves out to be smarter than the rest by making others look stupid. You just add on to what others are saying and I’ve got mad respect for that ! 🙌

[@camrongoodall]

This is the best short to date at least for me this one made my brain click into fully understanding why bracing the core is so important thanks mobility man

[@atomp153]

This is great info, thank you for sharing.

[@vegerzri]

Now it makes sense! I was confused about strenghtening/streching comments. Thanks man!

[@jmas2312]

I’m not a super athletic but your videos are very helpful. A month ago I had to learn what was going on with my left hip because I couldn’t walk on it and the therapist I had weren’t helping. Wow. Did I find that there are a lot of muscles in your hips. Your videos were a big help.

[@stefanm5433]

Good explanation. We need more people who actually know what they r talking about.

[@bariscankaya6754]

the bracing not being present naturally in most people and the fact that you gotta learn it after quite some lumbar pain is outrageous in an evolutionary perspective imo.

[@clovdz6073]

Disclaimer: without crazy strong abs, don't do this anywhere but on a flat hard surface. Your spine is more important than a small muscle.

[@IHACKER316]

this channel is a GOLD MINE

[@ChocolateEffigy]

I see the opposite. People train their hip flexors but don't stretch enough which is one of the reasons People get an anterior pelvic tilt. That with a weak core and weak glutes and boom. Low back pain lol

[@SseriousGgamer3]

Everytime I see a hip flexor machine I immediately think “OH SHIT! Time to fix my back pain.” And sure enough a machine that has nothing to do with my lower back, FIXES my lower back 😂

[@rotten5267]

What do u mean i don't work out my hip flexors?? whenever i work out my lower abs i'm pretty sure i'm just working out my hip flexors 😅

[@amihere383]

Felt that. Tim Heria has an amazing ab workout that hits everything. Several of them you could just condense into one movement with multiple sets, but if you feel like you’re not hitting all of your abs then there’s plenty of variations

[@canthandleanopinion2443]

100

[@rayjordun]

Don't worry I've been doing leg raises wrong my whole life so I get plenty of hip flexor strength

[@boscoblack]

For those that can seem to brace well enough, clenching your butt is another cue to create anti-anterior tilt via glute max engagement

[@oldvlognewtricks]

The antagonist to the muscle you’re training? Definitely no problems with doing that… 🤡

[@boscoblack]

@@oldvlognewtricks Doesn't really look like my comment said anything about training hip flexors while engaging a hip extensor. It is just a general way to avoid excessive lumbar extension, paired with the appropriate activity. Reciprocal inhibition would prevent iliacus/psoas contraction. But it's ok, continue leaving passive aggressive comments where you see fit

[@Vibestr]

Bracing your core before any exercise is an important thing to do, even when doing something simple as a bicep curl. That said, the science behind why you should do it is pretty neat. Thank you for the explanation.

[@supertboi123]

This! Taking an extra second before beginning a set to steady your breathing and mind your core will definitely unlock some potential.

[@M1tjakaramazov]

A more functional option is standing ab crunches with weight. The lower abs and flexors are meant to work together.

[@jeremiahjohns5258]

There it is!! That's the exact muscle that I injured a few years ago and keeps acting up when I lay on my side, try to lift my thigh too high, and/or step to forcefully.

[@rockjockchick]

Stretch very very gently to help loosen it up maybe

[@Zero_Zero_Zero_Zero]

The final boss of useful rehab/prehab information proves once again why he is the final boss.

[@JeremyChevallier]

Interesting, as I’m researching calf cramps and getting into hip extension, you’re helping me realize that maybe my hip extension are weak because my core isn’t engaging enough. Time to strengthen that!!

[@Eaon69]

this dude puts out soo much good content. Amazing

[@leeann5588]

Would love to see sacroiliac joint exercises & or stretches. Love this info!! Thanks❤

[@neiltroupe9738]

This man needs a presidential award for his free education on safety and health. God bless brother

[@kramer911]

I feel them a lot when doing leg raises for lower abs.

[@utliscarletaaron6287]

Because you fu__ing do them wrong. The form is too hard if your abs aren't strong enough. Do reverse crunches instead on a decline bench with a weighted ball in your legs

[@laurazeller9134]

I really love this. Lately I've been focusing on exercises that involve joints and have noticed that I'm wanting to challenge them as they get stronger. Now I'll do exercises with this particularly in mind! Nice.

[@AnthonyDoesYouTube]

I never trained hips, never took leg day too serious, but after years of being hard-core in the gym, I started feeling weakness in my knees and hips. And now thanks to the explosion of physical therapists on KZbin now I am finally glad to go back into the gym(took some years off because of this honestly) and train up my more neglected muscles to prevent an injury, which I was surely headed for if I kept going crazy without proper research.

[@TigerBl00d]

Will add the core Brace to my notes!

[@lucindanewcomb8769]

Omg. Makes so much sense. My hip flexors are super weak and I have a hyper-flexible gymnast’s lower back

[@33ladyRAM]

😂😂😂 love the title. Thank you and will do 💪🏾💪🏾💪🏾👊🏽😊

[@PaKePo]

I was thinking about this not long ago. Thank you 😊

[@anthonyortiz8380]

Did a few of these and god damn. No weights just the stretch, i have a pinched nerve and im pretty sure stretching this will help

[@tentypdamian2076]

It is described in Paul's Wade book, also proper breathing ( exhale while raising your leg, inhale while going down ) trains interior muscles

[@ghosttemplar6989]

So many muscle groupings so little time

[@thomasbrogan9102]

Gawd, I love this channel

[@Writer7396]

Thank you, Sir.

[@thompsonfitt1014]

This is the Best video on the Tube..!!👊💪👊

[@katiehopemulligan]

Thanks for this, needed to hear it!!

[@crystalbutterfly2997]

Ballet has ruined my body lmao this is such a good tip

[@harpernicholson1]

this taught me a lot. thank you

[@SteakAhoy]

I feel like ive unlocked kaioken from dragon balls, and now my body is 2 time lighter when running

[@hugostiglitz491]

Thanks Doc !

[@chrisfrench9257]

Thanks, I needed to hear this.

[@jones2277]

i love your channel!

[@HeatherHolt]

Is that what I feel popping in the front of my hip whenever I do leg exercises. It’s like a rubber band snapping every time I lift my leg in the air when laying down. Happens on either side. Doesn’t hurt really, more just like being thumped and feels really really weird.

[@rphill1739]

I started mentally reminding myself to brace my core before everything i do-even walking-and my back pain has been reduced so much. I’m trying to make it second nature

[@AuggieTB]

Just learn to skate and sprint and you'll be set

[@PARTH794B]

Thanks man , u might have saved a lot of time and effort of mine .

[@turkishexpress]

That's a very good explanation.

[@Daddy_Dani111]

Oooohhh yeah, Pelvic Hip Action ‼️‼️🤣🤣

[@joakimhagsten8396]

Something something workout, your hips that don’t lie.

[@thomaswipf7986]

Have you done a rib flare video? Practicing fully breathing out helped rib flare, posture, and therefore everything.

[@ronin4160]

Rib flare good or bad?

[@ThanksMad340]

Very helpful. Thank you.

[@ceebee685]

I never realized how important training my hip flexors were until I strained one. Oooooof it was painful. I had to go to physical therapy for it and learned different exercises to strengthen my hip flexors. Don’t take them for granted y’all!

[@asifashad]

You are a living legend

[@codybarber3]

Glad I seen this. My flexor are weak weak

[@SkidMcmarxx]

Good tip. I’ll remember it.

[@Mr.Suicidal]

Ayy yes, I've been known to do the Anterior pelvic tilt from time to time.

[@knwbdy7876]

My god the guy yelling at the very first second of the video nearly exploded my ear drums in my headphones. Noice.

[@davidrazack8104]

keep em coming flex university

[@theMRNTST-uh5xp]

Could you tell us what is the name of the site you are using for the body representation pls

[@TheAutonomousrex]

Best video ever.