Hips and adductors
Foam Roll Hip Flexors
The Foam Roll Hip Flexors is a foam rolling exercise with a foam roller for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 100%.
How to do it
- Lie face down on a mat on the forearms with a foam roller under the front of one hip, just below the hip bone.
- Bend the other knee out to the side to take some of the weight.
- Roll slowly a short distance up and down the front of the hip and upper thigh.
- Make slow passes for 30 to 60 seconds, pausing for a few breaths on tender spots.
- Stay off the hip bone itself, then switch sides.
Tips
- Keep the abs lightly braced so the lower back does not sag.
- Tilt the body slightly in and out to find the tight line.
Common mistakes
- Rolling over the bony point of the hip.
- Letting the lower back sag into an arch.
Muscles worked by the Foam Roll Hip Flexors
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Front of the hip. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Foam Roll Hip Flexors alternatives
No equipment
Similar exercises
Frequently asked questions
What muscles does the Foam Roll Hip Flexors work?
Mainly the hip flexors.
Is the Foam Roll Hip Flexors good for beginners?
Yes. The Foam Roll Hip Flexors is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Foam Roll Hip Flexors?
For example the Kneeling Hip Flexor Stretch, Standing Hip Flexor Stretch and Couch Stretch. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.