Best Hip Flexor Strength Exercises?

[Spartan300]

What do the members of the forum think are the best exercises for developing hip flexor strength and flexibility?

I'm looking to strengthen the area even more than at present as i find that on doing pistols barefoot i struggle to hold the low position, much of being comfortable in this position is down to hip flexor strength & flexibility.

I can do full range pistols no problem with a hard flat sole training shoe but barefoot is the ultimate challenge as you have no support under the foot and therefore have to rely on core/hip flexor strength.

[Cole Dano]

On the strength side one type of exercise that helps me are what Coach Sommers calls Hip Extensions.

http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1324&p=8025#p8025

As an adjunct to Pistols think as much of sucking the hip deep in socket as lifting the leg. Point your toes but from the heel pull back into your hip socket via the groin. Keep the ball of the standing leg actively pressing the floor to create lift through to the core and train the foot and ankle to be stable.

To help train the groove, which i think is more an issue than flexibility if you can do it with shoes on. Do a few with support, hold a chair or use your rings, a couple of bands etc.

In general, i'd recommend you do as much of your gymnastic practice barefoot as possible but i guess you are or you wouldn't be asking this in the first place.

I have a feeling its more of an issue with feet and ankle instability but that's just guessing now.

[Spartan300]

Thanks Mr Brady those are good suggestions. It just seems when i do pistols barefoot as if i really have to lean way forward in order to be able to descend right to the bottom of the squat and without falling back, never or very rarely happens when i wear a pair of hard sole trainers.

It seems to be most coaches instruct their athletes when starting to wear some kind of footwear if they're having problems, i think Pavel even said the exercise was easiest in boots !!

Thanks.

[Neal Winkler]

Hip flexor strengthening exercises:

L-sit

Straddle-L

V-sits

Weighted sit-ups

Hip flexor flexibility exercise:

tCff13dGq7U

You can do that dynamically like in the video or hold it for time.

[Spartan300]

Thanks trianglechoke, a lot of good ideas there.

Good video exercise. It seems that hip flexor strength and mobility/flexibility is a thing that a lot of athletes don't pay enough attention to, but it's crucial for all lower body moves requiring good ROM.