Part 4/6:
Once warmed up, introduce a marching motion by lifting one knee toward your chest while maintaining the bridge position, alternating sides for increased activation of the psoas muscle.
2. Wall Hip Flexor Circles
Stand next to a wall, using it for support, and adjust your position based on which leg feels tight.
Bend one knee at 90 degrees, lifting it towards the ceiling until you feel an activation in the hip flexors.
Hold for 3 to 5 seconds, then alternate to the other side.
To increase intensity, add circular movements with your knee or foot.
3. Next Level Hip Flexor Lunge
Assume a lunge position near a wall, using it for support.
- Ensure your back knee is well cushioned.