Every squat, leg press, deadlift, and glute thrust works hip extension But what about your hip flexors? I think it only makes sense to train both. While your hip extensors are your powerhouse, your hip flexors are picking up those powerhouse muscles Hitting hip flexion twice a week can help catch them up if they’re a lagging area, and once a week thereafter Cramping on L Sit is completely normal and expected if you’re new to the movement. Cramps are your body’s way of telling you it’s confused about what muscle to fire, and overtime, will turn into deep contractions. Don’t push through a cramp, but instead regress until it is more comfortable. Leaning back can help less-intensify cramps Some helpful protocols: 1. L Sit: 3 sets max holds. L Sit March is a great drop set. It’s completely okay if you’re only capable of L Sit March, most people will have to start there. For L Sit March, aim for 20 focused reps per leg instead 2. Reverse Squat: 4 sets of 20 reps Let me know if you have any questions below!
As someone who just strained their psoas for the second time in two years I need to really focus on my hip strength. Its an extremely painful strain and I work a physical job that requires me to be in good health.
@@Movementgems Yeah, that's what I'm gonna do. I used your videos to rehab my last strain. Unfortunately work caught up with me and I stopped training as frequently this December so split squats and seated good mornings took a backseat and I paid the price... I'll come back again though haha. Gotta stop doing a repetitive motion at my job that inflames my psoas.
How do you incorporate this into a routine? Do you dedicate specific days to hip flexor training or do them the same day as leg day? I have the same question for your shoulder videos as well. All of the info is great I’m just having trouble with implementing it in my routine. I have a SLAP labrum tear in my right shoulder so I’m trying to prioritize getting that back to normal while also getting it stronger
I’m currently working very hard to get very in depth programs out, and a community discord where I can go more in depth on questions like this. But until then, no dedicated hip flexor days! My programs will focus on 2 upper days, and 2 lower days - and things like hip flexors, core, or lower back are done at the end of sessions. For something like an l sit, 3-5 sets of as long as possible holds work well. Anything over 20 seconds and you can begin adding a light plate on your lower legs
I couldn’t either at first! Can start with your hands on very elevated surfaces, and using bent knees, like on a corner of a kitchen counter for example
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Every squat, leg press, deadlift, and glute thrust works hip extension
But what about your hip flexors?
I think it only makes sense to train both. While your hip extensors are your powerhouse, your hip flexors are picking up those powerhouse muscles
Hitting hip flexion twice a week can help catch them up if they’re a lagging area, and once a week thereafter
Cramping on L Sit is completely normal and expected if you’re new to the movement. Cramps are your body’s way of telling you it’s confused about what muscle to fire, and overtime, will
turn into deep contractions. Don’t push through a cramp, but instead regress until it is more comfortable. Leaning back can help less-intensify cramps
Some helpful protocols:
1. L Sit: 3 sets max holds. L Sit March is a great drop set. It’s completely okay if you’re only
capable of L Sit March, most people will have to start there. For L Sit March, aim for 20 focused
reps per leg instead
2. Reverse Squat: 4 sets of 20 reps
Let me know if you have any questions below!
As someone who just strained their psoas for the second time in two years I need to really focus on my hip strength. Its an extremely painful strain and I work a physical job that requires me to be in good health.
Sorry to hear man. Mastering l sit can help. I have some other videos going over all 6 ways to move the hips, could be helpful as well
@@Movementgems Yeah, that's what I'm gonna do. I used your videos to rehab my last strain. Unfortunately work caught up with me and I stopped training as frequently this December so split squats and seated good mornings took a backseat and I paid the price... I'll come back again though haha. Gotta stop doing a repetitive motion at my job that inflames my psoas.
Bands are good for hip flexor training
Yes! I love training hip abduction and a few other movements with bands
Thanks
Anytime man
Last year I tried a sprint workout for the first time in years and my hip flexors were sore for two weeks.
Haha love it - sprinting is hardcore hip flexors
Me getting on the floor. Nope can’t do an L sit! *Gets started on the work to do one*
Awesome, THANKS!👍
Anytime my friend
what kind of belt are you using ? and thanks for your videos
Belt? You mean the strap shown in the beginning? It’s called a reverse squat strap, sold by ATG equipment
what shoes do you wear?
Xero shoes!
No cap, this audio viby 🎼
How do you incorporate this into a routine? Do you dedicate specific days to hip flexor training or do them the same day as leg day? I have the same question for your shoulder videos as well.
All of the info is great I’m just having trouble with implementing it in my routine. I have a SLAP labrum tear in my right shoulder so I’m trying to prioritize getting that back to normal while also getting it stronger
I have the same question
I’m currently working very hard to get very in depth programs out, and a community discord where I can go more in depth on questions like this. But until then, no dedicated hip flexor days! My programs will focus on 2 upper days, and 2 lower days - and things like hip flexors, core, or lower back are done at the end of sessions. For something like an l sit, 3-5 sets of as long as possible holds work well. Anything over 20 seconds and you can begin adding a light plate on your lower legs
I'd be super interested in a program. Happy to purchase. Runner here and need more cross training and strength training like this.
I thought the reverse squat was the deadlift
I can see that!
reverse squat strap makeshift with resistance bands seems feasible
Yes! Absolutely a great solution that’s much more easily assessable, but harder to accurately measure progress
Did they hip flexor have a visual Impact? Maybe Push your Leg more Out?
Yes! But not visible with clothes on ofc
@@Movementgems can i measure IT. IS my upper thigh bigger with bigger hip flexors?
Dog nobody can do an L sit
Cant even get into an l sit... Haha
I couldn’t either at first! Can start with your hands on very elevated surfaces, and using bent knees, like on a corner of a kitchen counter for example
l sit is too easy, try v sit
Haha you're very strong. L sit is extremely difficult for most people as is, v sit is next level!
V sit is too easy, try z sit