Exercise description of the seated hip flexion.  Learn about the seated hip flexion with video and pictures.  Also learn how the seated hip flexion can improve your sports performance.

Primary muscles worked:  Abdominals

Synergist Muscles:  N/a

Mechanics:  Compound

Equipment:  Open Floor Space

How to perform the exercise:  To perform the seated hip flexion exercise, an athlete should sit on the floor leaning back on their hands. The hands should be flat on the floor so that the fingertips face the body. The elbows should have a slight bend. The athlete should start by first bringing the knees toward the chest so that the feet are not on the floor. This is the starting position. Next, the athlete will flatten out the body as if to bring it in a straight line. This is done by bending more at the elbows allowing the back to come closer to the floor. At the same time as leaning back, the athlete should extend the legs out making sure the legs do not touch the floor. Once full extension of the legs is reached, the athlete should return to the starting position utilizing the upper abdominals to bring the torso up and using the lower abdominals to bring the legs back toward the chest. This is one full repetition.

Spotting the exercise:  The spotter for the seated hip flexion exercise should ensure the athlete is utilizing proper form throughout the lift. If the athlete becomes unable to complete the exercise through the full range of motion, the spotter should instruct that athlete to lean back less with the torso and to not bring the knees as far away from the body.

Sport specific application:  Seated hip flexion can be great for almost any athlete. Those with hip flexor tightness may be better served finding an alternate abdominal exercise. Seated hip flexion can be seen in some variance in the abdominal movement of the breaststroke in swimming and the rowing motion in crew.