Strengthening Hip Muscles

Phil · 05-24-2006, 03:51 AM

Today was the first time I've felt a pain from squats. My guess is that it's coming from the hip flexor/abductor because it's only noticeable when doing full squats A2G. What would be a good method to bring these up to par so that I can continue hitting my legs hard if indeed this is what the problem is?

**bubba g** · 05-24-2006, 04:34 AM

Quote:

Originally Posted by Phil

Today was the first time I've felt a pain from squats. My guess is that it's coming from the hip flexor/abductor because it's only noticeable when doing full squats A2G. What would be a good method to bring these up to par so that I can continue hitting my legs hard if indeed this is what the problem is?

First off, welcome to Iron Mass...

I have a bunch of suggestions for ya...

You could expriment with different foot positions. try widening your stance a little if you have been using a close stance, and try narrowing it up if you have been using a wide stance. See if that makes a difference...

Another suggestion I have is to pre exaust your legs with leg extensions, leg curls, and SLDLs, then move on to squats. You will not be able to use as much weight, but it will overload your leg muscles, without taxing your hip flexors so much because of the lower weight being used..

You could use less weight, and do 20 rep squats, which are great for packing mass onto your legs, and the lower weight will allow your hip flexors to gain gradualy without taxing them too much..

You could do deadlifts, these are great for strengthening hip flexors....

My final suggestion is to keep doing what your doing as long as the pain is DOMS(delayed onset muscle soreness) and not a injury pain. your hip flexors will be forced to catch up....

Phil · 05-24-2006, 04:49 AM

Quote:

Originally Posted by bubba g

First off, welcome to Iron Mass...

I have a bunch of suggestions for ya...

You could expriment with different foot positions. try widening your stance a little if you have been using a close stance, and try narrowing it up if you have been using a wide stance. See if that makes a difference...

Another suggestion I have is to pre exaust your legs with leg extensions, leg curls, and SLDLs, then move on to squats. You will not be able to use as much weight, but it will overload your leg muscles, without taxing your hip flexors so much because of the lower weight being used..

You could use less weight, and do 20 rep squats, which are great for packing mass onto your legs, and the lower weight will allow your hip flexors to gain gradualy without taxing them too much..

You could do deadlifts, these are great for strengthening hip flexors....

My final suggestion is to keep doing what your doing as long as the pain is DOMS(delayed onset muscle soreness) and not a injury pain. your hip flexors will be forced to catch up....

OK, that sounds like a plan. My workouts incorporate both SLDLs and Deads so hopefully that will help out. It's hard for me to tell whether it's just soreness or an overstretch or somethin. Could it be something as simple as my legs just aren't used to that amount of strech? Also, are the abductor and flexor machines worth any time of day or should I just overlook those? Thanks for the help.

**bubba g** · 05-24-2006, 04:16 PM

Quote:

Originally Posted by Phil

OK, that sounds like a plan. My workouts incorporate both SLDLs and Deads so hopefully that will help out. It's hard for me to tell whether it's just soreness or an overstretch or somethin. Could it be something as simple as my legs just aren't used to that amount of strech? Also, are the abductor and flexor machines worth any time of day or should I just overlook those? Thanks for the help.

I am sure they are helpfull, but I wouldn't get caught dead on either...lol

all kidding aside, I think those are mainly for women, to build up their hips, to help achieve an hourglass figure....

Phil · 05-24-2006, 04:37 PM

Quote:

Originally Posted by bubba g

I am sure they are helpfull, but I wouldn't get caught dead on either...lol

all kidding aside, I think those are mainly for women, to build up their hips, to help achieve an hourglass figure....

HaHa, I was gonna say they were a little girly, but I didn't want to sound sexist!

Anymore input on the other question?

animalfan · 05-28-2006, 05:16 AM

Quote:

Originally Posted by Phil

HaHa, I was gonna say they were a little girly, but I didn't want to sound sexist!

Anymore input on the other question?

do they bother you when you go atg with little or no weight? i mean, can you feel a real good stretch, or are you feeling fine going down that far without heavy weights? the insides of my thighs used to hurt for days after i squatted, until they got used to the whole motion (when i started, i was barely going parallel).

**powerman2000** · 05-28-2006, 12:49 PM

Quote:

Originally Posted by bubba g

First off, welcome to Iron Mass...

I have a bunch of suggestions for ya...

You could expriment with different foot positions. try widening your stance a little if you have been using a close stance, and try narrowing it up if you have been using a wide stance. See if that makes a difference...

Another suggestion I have is to pre exaust your legs with leg extensions, leg curls, and SLDLs, then move on to squats. You will not be able to use as much weight, but it will overload your leg muscles, without taxing your hip flexors so much because of the lower weight being used..

You could use less weight, and do 20 rep squats, which are great for packing mass onto your legs, and the lower weight will allow your hip flexors to gain gradualy without taxing them too much..

You could do deadlifts, these are great for strengthening hip flexors....

My final suggestion is to keep doing what your doing as long as the pain is DOMS(delayed onset muscle soreness) and not a injury pain. your hip flexors will be forced to catch up....

Reps!

caferacer · 06-01-2006, 06:49 PM

I actually had this question not too long ago.

I found a good way to hit flexors. Get on the decline sit up bench, with weight, and do sit ups from halfway down, to all the way up. You should be able to go up and feel where the load is taken off the abs and the flexors take over. Use that range of motion, from the top to where the load starts to get taken off.

A_N_91 · 06-01-2006, 07:45 PM

The hip muscles are part of the core right? If it is, look at "Working the Core" thread above which is stickied; it's a great thread.

**bigDman** · 06-02-2006, 06:55 PM

For stronger hips try sumo deads and other exersizes(see links below)

also make sure you warmup very good with mobility type drills.... It takes a long time to warm up them hips. Make sure your strech your hips everyday too. I experinsed a similar problem when doing low box squats and it was because lack of flexibilty and improper warmup

Hip squat
http://www.midwestbarbell.com/videos/dipsquat.mpg
Dimel deadlift
http://www.midwestbarbell.com/videos/dimel.mpg
Knelling power squat
http://www.midwestbarbell.com/videos/kneelpwrsquat.mpg

**Peaked_18** · 06-02-2006, 10:09 PM

A good start would be with a mobility routine and some basic exercises such as sprinting, abductor/adductor work, some sled work, and full squats as you said.

05-24-2006, 03:51 AM	#1
Phil New Member Join Date: May 2006 Posts: 6 Recipes: 0 Rep Power: 0	Strengthening Hip Muscles Today was the first time I've felt a pain from squats. My guess is that it's coming from the hip flexor/abductor because it's only noticeable when doing full squats A2G. What would be a good method to bring these up to par so that I can continue hitting my legs hard if indeed this is what the problem is?

06-01-2006, 06:49 PM	#8
caferacer Amateur Join Date: Jan 2006 Location: Virginia Posts: 54 Recipes: 0 Rep Power: 3	I actually had this question not too long ago. I found a good way to hit flexors. Get on the decline sit up bench, with weight, and do sit ups from halfway down, to all the way up. You should be able to go up and feel where the load is taken off the abs and the flexors take over. Use that range of motion, from the top to where the load starts to get taken off. __________________ B 315X1 S 365X5 D 335X5 On the road to a ripped 220lbs.

06-02-2006, 06:55 PM	#10
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	For stronger hips try sumo deads and other exersizes(see links below) also make sure you warmup very good with mobility type drills.... It takes a long time to warm up them hips. Make sure your strech your hips everyday too. I experinsed a similar problem when doing low box squats and it was because lack of flexibilty and improper warmup Hip squat http://www.midwestbarbell.com/videos/dipsquat.mpg Dimel deadlift http://www.midwestbarbell.com/videos/dimel.mpg Knelling power squat http://www.midwestbarbell.com/videos/kneelpwrsquat.mpg __________________ COME CHECK OUT MY JOURNAL

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06-01-2006, 07:45 PM	#9
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	The hip muscles are part of the core right? If it is, look at "Working the Core" thread above which is stickied; it's a great thread.

06-02-2006, 10:09 PM	#11
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	A good start would be with a mobility routine and some basic exercises such as sprinting, abductor/adductor work, some sled work, and full squats as you said.