Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Hip flexor bands against wall
Hip flexor bands against wall is an exercise where you actively flex the hip with an elastic band around the foot or ankle while standing with your back or hands against a wall for stability. The wall adds torso control and prevents compensations such as leaning backwards.
The exercise combines targeted hip flexor strength with trunk stability and postural control. Due to the resistance of the elastic band, the hip is actively loaded in a functional position that is very similar to running and sprinting movements.
Table of contents
Purpose of the exercise
Aims to strengthen hip flexors (including iliopsoas and rectus femoris) and improve trunk and pelvic control during hip flexion. Supports running mechanics, sprint technique and active leg raising. Relevant within rehabilitation and sports-specific strength training.
Supplies
-
Elastic/dynaband
-
Fixed anchor point low to the ground
-
Wall for stabilisation
-
Flat surface
Starting position
-
Attach the elastic to a fixed point behind your
-
Place the elastic band around the ankle or foot
-
Stand with your back or hands against the wall
-
Stand stable on the standing leg
-
Core tightened
-
Pelvis neutral
Implementation
-
Raise the working leg in controlled hip flexion
-
Keep knee bent at about 90 degrees
-
Avoid leaning back against the wall
-
Actively tighten the hip flexors
-
Keep short control at the top
-
Lower the leg back slowly and in a controlled manner
-
Maintaining trunk and pelvic stability
-
Change of leg after completion
Points of interest
✓ Keep pelvis neutral
✓ Core tightened during exercise
✓ Move in a controlled manner without momentum
✓ Knee up in line with hip
✓ Breathe calmly and evenly
✗ Sitting back
✗ Hollowing the lower back
✗ Using too heavy resistance
✗ Swinging the leg
✗ Ignoring pain in hip or groin
When this exercise?
Hip flexor bands against wall is used to improve active hip flexor strength and trunk control. The exercise is relevant within rehabilitation for hip or groin problems and is often used to improve running and sprint mechanics.
In addition, this exercise is valuable within performance training for athletes who want to optimise explosive leg lift and acceleration. Due to the well-dosed resistance, the exercise is applicable in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to individual load capacity, complaints and recovery status.
Table of contents
Related complaints
Hip Osteoarthritis
During ageing or damage, the quality of connective tissue decreases. As we age...
FAI Impingement
In FAI impingement, the hip joint does not function as it should because the neck of...
Lies complaints
Groin pain is common in athletes. Especially in sports where many changes in speed...