Weighted Hip Flexor

This exercise is only suitable for advanced athletes.

Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor.

Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back.

Grasp either a medicine ball or suitable dumbbell, between your feet to add resistance to this exercise. Initiate the movement from soft knee position (slight bend in the leg), bringing both legs up, until your thighs are parallel to the floor.

Aim on keeping your ankles and knees together and also your head and shoulders pushed against the rear support throughout the movement.

Avoid excessive momentum during the downward phase as this can cause your feet to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your feet underneath your body.

Aim to perform 10 - 15 lifts for two sets. Start this exercise with a lightweight, gradually aiming to increase the number of reps you can perform.

Once you're able to do 3 sets of 15 reps, and then aim to increase the weight slightly to continue muscular development.

With a weight increase, you will need to reduce the reps and sets, never force the exercises, and stay within your limits with good technique.