While dynamic stretches are greatlike akneeling hip flexor stretchtheyre not always enough.
Do these four moves.
You want your body to be able to load and explode, says Fessette.
Mikolette / Getty Images
That means loading and strengthening the muscles so they can perform for you however you need them to.
The body works in three planes of motionthe sagittal, frontal, and transverse planes, says Fessette.
Try doing these four moves twice per week.
How to do it:Start standing with feet hip-width apart.
Starting with your right foot, lunge forward and reach arms overhead.
Then return to standing and repeat with the opposite leg.
Do 10 reps on each side.
Your hips will continue to face forward.
Do 10 reps, then switch sides.
Why it works:This exercise is a good hip opener in the frontal plane, says Fessette.
You’ll land in aplie squatposition.
Your knees will fall in slightly.
Then step back out to theplie squatposition.
Do 10 reps, then switch sides.
This one is tricky socheck out the video hereto double-check you’re doing it properly.
One tip: “Wherever your toes are pointing, the knees should follow.
Aim the knee between your first and second toe.
If it hurts, sit your butt back more or don’t go as deep.”
Why it works:This exercise opens up the hip in the transverse, rotational plane, says Fessette.
How to do it:Stand with feet hip-width apart.
Shift your weight to your right foot and lift your left foot a few inches off the ground.
Start to tap your left foot forward, then backward.
Repeat 10 times, then switch sides.
Why it works:Now were working on balancing, says Fessette.
By moving your leg, youre opening and closing your hip while holding your balance.
Youre essentially asking your leg to be able to stabilize you in asingle-leg stance.
All of these core exercises require you to be lying on the ground, says Fessette.
When that happens, your hip flexors are actually doing most of the work.
You need your core to stabilize you, or youll overuse your hip flexors.
Listen to your body, if it hurts, skip it.
You may also like:Try this 10-minute plyometric workout it’s possible for you to do at home:
