• Training Tip – Hip Flexors

    As a cyclist, a runner or a triathlete, you should know that every time you raise your leg, you engage the hip flexor. The hip flexor – or iliopsoas (pronounced “ilio-so-az”) – is made up of the psoas, a rope-like muscle located deep in the groin, and the iliacus which runs from the hip to the thigh.

    If you average about 90 strides per minute or pedal revolutions per minute (counting one leg), your hip flexors contract more than 5000 times in an hour. So you can see how important it is to keep those muscles limber and strong.

    Three good exercises for the hip flexors are the floor bridge, the standing pelvic tuck, and the single leg stance.

    The Bridge:

    • Lay down on your back with your knees bent and your feet flat on the floor. Arms are at your side.
    • Lift your pelvis into the air. Your body is supported by your upper back / shoulders and your feet.
    • Hold this pose for 10 to 20 seconds.
    • Lower your pelvis back to the ground. Relax and repeat.

    The Pelvic Tuck:

    • Stand up straight with good posture, chest pointed up and out, and your shoulders back.
    • Push your pelvis down and under.
    • Hold this pose for 10 to 20 seconds.
    • Release and Repeat.

    Single Leg Stance:

    • Stand up straight and engage your abdominal muscles.
    • Raise one leg with the knee bent so that your thigh is parallel to the floor. (You can use your hands at the start to get into the proper position.)
    • With your arms at your side, hold the position with the knee as high as possible for 10 to 20 seconds.
    • Lower the leg and repeat with the opposite leg.
    • Repeat with each leg two to three times.
    • Train smart. Race fast.


    Frank Adornato


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