Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

 

    HIP FLEXORS
  • Pelvic Tilt
  • Cable Hip Flexion
  • Weighted Hip Flexion

 


Name of the exercise - Pelvic Tilt

Prime muscle - Iliacus , Pectineus , Psoas major , Rectus femoris
Plan of movement - Sagittal plane
Synergist (assisted muscles) - None
Stabilizer muscles - None
Movement - Pelvic tilt
Force - Push
Mechanic type- Isolation
Execution:
1) Stand straight with feet shoulder width apart , knees bend and hands on waist.
2) Slowly tilt your pelvic up and ahead.


Name of the exercise - Cable Hip Flexion

Prime muscle - Iliacus , Pectineus , Psoas major , Rectus femoris
Plan of movement - Sagittal plane
Synergist (assisted muscles) -Tensor Fasciae Latae , Pectineus , Sartorius , Adductor Longus, Adductor Brevis
Stabilizer muscles - Rectus abdominus , Oblique
Movement - Hip Flexion
Force - Pull
Mechanic type- Isolation
Execution:
1) Lie supine (on back) leg facing to the pulley, with hands spread for support. Attach cable ankle straps to ankle.
2) Raise legs with slight bend in knee until thigh is just past perpendicular to torso. Return to the starting position. This is one repetition. Repeat with other leg.


Name of the exercise - Weighted Hip Flexion

Prime muscle - Iliacus , Pectineus , Psoas major , Rectus femoris
Plan of movement - Sagittal plane
Synergist (assisted muscles) - None
Stabilizer muscles - None
Movement - Hip Flexion
Force - Pull
Mechanic type- Isolation
Execution:
1) Stand side ways to the wall with your left hand touching the wall for support.
2) Bend your right leg .With your right hand hold (use napkin) the plate on right leg. Raise the knees As high as possible. This is one repetition. Repeat with other leg.