HIP FLEXORS

Name of the exercise - Pelvic Tilt

Prime muscle - Iliacus , Pectineus , Psoas major , Rectus femoris

Plan of movement - Sagittal plane

Synergist (assisted muscles) - None

Stabilizer muscles - None

Movement - Pelvic tilt

Force - Push

Mechanic type- Isolation

Execution:

1) Stand straight with feet shoulder width apart , knees bend and hands on waist.

2) Slowly tilt your pelvic up and ahead.

Name of the exercise - Cable Hip Flexion

Prime muscle - Iliacus , Pectineus , Psoas major , Rectus femoris

Plan of movement - Sagittal plane

Synergist (assisted muscles) -Tensor Fasciae Latae , Pectineus , Sartorius , Adductor Longus, Adductor Brevis

Stabilizer muscles - Rectus abdominus , Oblique

Movement - Hip Flexion

Force - Pull

Mechanic type- Isolation

Execution:

1) Lie supine (on back) leg facing to the pulley, with hands spread for support. Attach cable ankle straps to ankle.

2) Raise legs with slight bend in knee until thigh is just past perpendicular to torso. Return to the starting position. This is one repetition. Repeat with other leg.

Name of the exercise - Weighted Hip Flexion

Prime muscle - Iliacus , Pectineus , Psoas major , Rectus femoris

Plan of movement - Sagittal plane

Synergist (assisted muscles) - None

Stabilizer muscles - None

Movement - Hip Flexion

Force - Pull

Mechanic type- Isolation

Execution:

1) Stand side ways to the wall with your left hand touching the wall for support.

2) Bend your right leg .With your right hand hold (use napkin) the plate on right leg. Raise the knees
As high as possible. This is one repetition. Repeat with other leg.