There is certainly a place in sports conditioning for all types of integrated abdominal -
hip flexion exercises.
Not exact matches
The hamstrings cross two joints — the knee joint and the
hip joint — so they need to be trained with the help of
exercises that target the knee
flexion function and the
hip extension function of the hamstring muscle separately.
Example strengthening
exercises - Isometric
hip flexion.
Example strengthening
exercises: Standing
hip flexion using resistance band.
This
exercise trains the hamstrings» two functions simultaneously —
hip extension and knee
flexion — like few other
exercises can.
So many abdominal
exercises involve
hip and trunk
flexion — sit - ups, leg raises, crunches — all of them involve drawing the
hips and rib cage closer together, potentially causing shortening of the
hip flexors.
Well, that's the truth and that's why today I'm going to share some fitness tips on how to train smarter with the 14 best ab
exercises that strengthen and tone your core without the side effects of
hip -
flexion dominant
exercises like sit - ups and crunches.
If you are truly dedicated in solving the problem, I would suggest 10 - 12 sets of low rep knee
flexion in the morning, and 8 - 10 sets of high rep
hip extensors
exercise in the afternoon.
Hip flexors are already tight from training because many sport - specific movements and strength exercises require flexion and extension of the h
Hip flexors are already tight from training because many sport - specific movements and strength
exercises require
flexion and extension of the
hiphip.
Examples of Beginner Pilates
exercises that promote
hip / leg differentiation — getting a nice
flexion at the
hip while keeping the pelvis stable include knee folds, single leg stretch, and leg kick front and back.
However, increases in muscle fascicle length are also likely dependent on the mechanical load incurred by the prime mover, as knee
flexion (hamstring only)
exercise seems to lead to greater adaptations in the hamstrings than
hip extension (hamstring, gluteus maximus, and adductor magnus)
exercise, even when muscle length at peak contraction is shorter (Bourne et al. 2016).
Hip flexions, lateral leg raises, and repetitions of other
exercises were done while standing upright behind the chair, holding the back of the chair for stability.
Lower - body
exercises included leg extension and
hip flexion.
On their own, most people compartmentalize
exercise and don't see, for example, how the
hip flexion with neutral spine they develop in a deadlift is the same method they should use to pick up a heavy box or bag of dog food.
It is unclear how the other categories should be viewed, with
exercises from the
hip extension with partial knee extension,
hip extension without knee movement, and
hip extension and knee
flexion categories all appearing in the best
exercises category in some but not all studies.
Assessing the effect of stability during both compound and trunk
flexion exercises, Mok et al. (2014) assessed the muscle activity of the abdominals in a number of suspension
exercises including the
hip abduction plank (feet in straps), press up, inverted row and hamstring curl (feet in straps).
In general, it seems that
exercises from the knee
flexion category (i.e. leg curls) almost always feature as one of the best
exercises, while
exercises from the
hip extension and knee extension category (i.e. squats) never feature as one of the best
exercises.
Studies have found that
hip adduction
exercises are superior to quadriceps squeezes for activating the adductors and that isometric adductor squeezes in 45 degrees of
hip flexion are superior to those in 0 or 90 degrees of
hip flexion (Zakaria et al. 1997; Delahunt et al. 2011).
From a review of the literature, it is immediately apparent that very few studies have included any rehabilitation
exercises in the
hip extension and knee
flexion, and
hip extension without knee movement categories.
During rehabilitation
exercises involving
hip adduction, the adductors may be preferentially activated at different degrees of
hip flexion.
As a group, the hamstrings can therefore be trained by
exercises that involve either
hip extension or knee
flexion.
However, a safe, simple and effective way to for a beginner to started an abdominal program is to emphasize basic abdominal
flexion exercises such as crunches, stability ball crunches, cable crunches,
hip lifts, full range knee ups and reverse crunches.
The squat, for instance, is the most notable and probably the best of all glute
exercises; it involves
flexion and extension at the ankle, knee, and
hip joints as well as recruitment of the gluteal (gluteus maximus), quadriceps, and hamstring muscle groups.
Comparing hamstring strain injury prevention and rehabilitation
exercises, Orishimo & McHugh (2015) found that the supine sliding leg curl (Slider) produced greater gluteus maximus EMG amplitude during the eccentric phase than the standing elastic - band resisted
hip extension, the standing trunk
flexion (Glider) or the standing split (Diver).
Anteroposterior
exercises involve greater forces closer to full
hip extension, while axial
exercises tend to produce greater forces in high degrees of
hip flexion (Zweifel, 2017).
Recently, Youdas et al. (2014) compared standing
hip extension,
hip flexion,
hip adduction and
hip abduction
exercises across standing and moving limbs.
Gluteus maximus EMG amplitude can be enhanced during back extensions by performing the
exercise in a position of knee
flexion and / or in
hip external rotation, and by adding external loads (such as by wearing a weighted vest or holding a dumbbell or weight plate).
The double leg kick
exercise involves alternating
hip flexion and extension.
Gentle PROM
exercises should be performed on the stifle and
hip, putting them through gentle
flexion and extension to maintain flexibility, prevent adhesion formation between soft tissues, and help maintain joint capsule health.