Standing Balance Hip Flexion Pulse
Improve balance and hip strength! This exercise challenges stability while targeting hip flexors with controlled pulses.
Muscle Groups
Primary
Secondary
Instructions
Standing Balance Hip Flexion Pulse
Positioning:
1. Start Position: Stand upright on a flat surface with your feet hip-width apart. Ensure your body is aligned with your head, shoulders, and hips in a straight line.
2. Engage Core: Tighten your abdominal muscles to maintain balance throughout the exercise.
3. Arm Position: Place your hands on your hips or let them hang down at your sides.
Movement:
1. Lift Leg: Slowly lift one leg in front of you while keeping the knee straight. Aim to raise it to hip height.
2. Pulse Movement: Once your leg is lifted, make small, controlled pulses up and down (1-2 inches in range). Focus on using your hip flexors to create the movement.
3. Maintain Balance: Keep your standing leg slightly bent for stability and avoid leaning backward or forward.
4. Repetitions: Perform 10-15 pulses on one leg before lowering it back down to the starting position.
5. Switch Legs: Repeat the lift and pulse movement on the other leg.
Tips:
- Focus on your balance and core engagement throughout the exercise.
- Avoid excessive swinging of the lifted leg; keep the movement controlled.
- Use a wall or sturdy object for support if needed, especially when starting out.
Cool Down:
- After completing both sides, gently stretch your hip flexors and legs to help promote flexibility and recovery.