Gymnastics Corner with Coach Vahid: Hip Flexors
So. Hip flexors. As the key link between your leg muscles and core this is an extremely important muscle group, and rarely gets the attention it deserves. Your ability to string muscle groups together has the potential to add a lot of power and control in both gymnastics movements and lifts.
Heard about pointed toes? Maybe I’ve nagged you about it before. Pointing toes really means squeezing your legs and tightening the core together; using your body as one collective ball of muscle instead of isolated groups.
Strong hip flexors add a lot of control to anything that involves a hollow or straight body position (think swings/kips, handstands, even muscle-ups or dips). Weak hip flexors are the reason you have to lever so much and exhaust your upper body unnecessarily in toes-to-bar.
The video is pretty straightforward. Give these little leg lifts a try. You’d be surprised how hard they are, especially if you focus on tight, straight legs (like you’re supposed to), and a rounded back. If you’re having trouble getting your legs off the ground, sit on the edge of a box to give yourself a bigger range of motion.