Hip Flexors

Hip Flexors

Success Leaves Clues: Why Hip-Flexor Strength in Knee Essentials?

 
To be clear, the 8 Knee Essentials are:
(0. Reverse Out Knee Pain)
  1. Patrick Step Up
  1. ATG Split Squat
  1. KOT Squat
  1. VMO Squat
  1. Nordic
  1. Tibialis
  1. Calves (Standing and KOT)
  1. Hip Flexors
(0. Flexibility)
 
This video quickly shows you WHY I cannot live without these 8.
 
And from a scientific viewpoint, let me be clear about one thing:
Truth is TRUTH before it is ever "scientifically" verified.
 
Gravity was gravity before it was "discovered." It wasn't any less itself prior to that point.
 
And the same goes for many things I use which have not yet been verified.
 
For example, this article gives you the studies proving the value of BOTH traditional split-squats AND full-range squats, YET no study has been done on a full-range split-squat!
 
Catch my drift?
 
I believe that truth is truth because YOU observe it to be true, and I don't believe you need any other justification for your truth other than that!
 
So I definitely do NOT believe a study is senior to truth.
 
HOWEVER: studies can provide more detailed insight by gathering and presenting data, and part of my job is providing you with the existing clues which may indicate why we are on the right path.
 
When it comes to hip-flexors, this was my original THEORY based on observing the obvious:
  1. IF YOUR LEG MUSCLES GROW, AND THE MUSCLES WHICH PICK UP YOUR LEGS (HIP FLEXORS) DO NOT, THEN YOU CREATE AN IMBALANCE COMPARED TO THE WAY YOUR BODY WAS NATURALLY DESIGNED.
  1. IF YOU NOW JUMP/RUN ETC, WITH LESS PROPORTIONAL STRENGTH TO PICK UP YOUR LEGS THAN WAS INTENDED, YOU WILL RELY MORE HEAVILY ON YOUR ANKLES AND KNEES, THAN WHAT YOUR BODY WAS DESIGNED FOR.
  1. IF YOU TRAIN YOUR HIP EXTENSORS (DEADLIFTS, ETC.) BUT DO NOT PROPORTIONATELY CHALLENGE YOUR HIP FLEXORS, YOU WILL CREATE A BODY THAT CAN PUSH OFF WITH MORE FORCE THAN YOU WERE DESIGNED TO KEEP UP WITH, THUS CAUSING YOUR TOP-END SPEED TO SUFFER AND YOUR BODY TO BE LIKELY TO INCUR HIP FLEXOR STRAINS.
 
I believe all three of these statements are self-evident and more valuable than any study has or will EVER be.
 
But let's look at some existing clues anyways:
  1. Silva WA, de Lira CAB, Vancini RL, Andrade MS. Hip muscular strength balance is associated with running economy in recreationally-trained endurance runners. PeerJ. 2018;6:e5219. Published 2018 Jul 24. doi:10.7717/peerj.5219 concludes that: "...coaches and athletes should consider implementing a specific strengthening program for hip flexor muscles to increase the functional ratio."
 
  1. Willy RW, Meira EP. CURRENT CONCEPTS IN BIOMECHANICAL INTERVENTIONS FOR PATELLOFEMORAL PAIN. Int J Sports Phys Ther. 2016;11(6):877‐890. showed that a 5% increase in step rate decreases knee load by up to 20%!
 
  1. Bell DR, Trigsted SM, Post EG, Walden CE. Hip Strength in Patients with Quadriceps Strength Deficits after ACL Reconstruction. Med Sci Sports Exerc. 2016;48(10):1886‐1892. doi:10.1249/MSS.0000000000000999 concludes that: "Individuals with ACL reconstruction and involved limb quadriceps weakness have greater hip extension strength in both limbs compared with patients with bilateral strength symmetry and controls."
 
To conclude this all in my own terms:
 
If you're going to transform your legs, you better strengthen the muscles that pick UP your legs, and in doing so, you may even create a stride with less wear and tear in the first place!
 
To date, I have 3 really good tests, all shown in this video:
  1. If you have stall bars, use em! Get to where 10 reps toes to bar is easy. This does not work if you don't have stall bars (too easy).
  1. If you don't have stall bars, a 30-second L-Sit is a similar test! Perform from the floor (last exercise in this video) for fullest strictness.
  1. If you have a cable, know that pulley system may vary in actual resistance, but on a high-quality cable: 50% body weight for 20 reps is an excellent Standard! Get that feeling like a feather and thank me later!
 
Research also indicates it's EASY to improve hip flexor strength, so the 3 tests above are by no means the only ones! However, make sure what you do is measurable, SCALABLE, and allows you to safely train to failure. These 3 options provide just that, regardless of what equipment you have, and even if you have none at all!
 
Yours in Bulletproofing, Ben