Help with Hip Flexors?

[artizzztik]

Hi everybody,

So I'm thinking hip flexors might be a weak point for me. In the course of working out I've done the following exercises:

Squat
Deadlift
Step-Up
Bulgarian Split Squats
Lunges and their variations

Of all the leg work I've done my deadlifts are far and away going the best. My squat is awful - so awful, in fact, I've taken to doing them with a broomstick to get my form down.

My unilateral leg work is also pretty pathetic and I hate doing it, which leads me to believe that this is an area I need to focus on.

It seems that my hip flexors are the culprit. Try as I might I can't seem to find anything that hits them directly and hard. Any suggestions? Other ideas?

Thanks!

[dbbrock1]

I have noticed that most people lack in the lower body...
Most peoples focuses is getting a big chest, abs, and arms.

What you should do for your hip muscles is work on kicks and leg lifts.

Check this vid out. I guarantee you that your hips will kill you after holding your leg out like that for like 15 seconds lol

[chicanerous]

The only issue with your hip flexors that would be likely to be holding you back is inflexibility, as this can negatively impact your form on some of the exercises you've listed. You can stretch the hip flexors by assuming a deep lunge position (in a variety of ways).

Your deadlift should be your best exercise from a strength standpoint. If your squats and deadlifts aren't going well, there's no reason for your unilateral leg work to be doing well. If you can't use much weight on your bilateral exercise, unilateral may not even be a viable option. If you're having trouble balancing during unilateral exercise, this is a problem with overall strength, not a specific muscle group such as your hip flexors.

If you need to work your hip flexors, however, any movement that has you lifting the leg (or legs) without flexing the abdomen will work this muscle group. This most common exercise used in the gym that will also work the hip flexors are knee raises or leg lifts done from a hanging or lying position.